Running2:00:18 [4] 20.1 km (5:59 / km) shoes: Oroc 280
Long O mass start. Losing a bit of time to 3 but managed to catch gg, jd and craney as they were cruising down a track going to 8. Struggled on the hills though and lost them going to 11, about half way round. Ended up 10mins behind. Felt bad afterwards.
Running warm up/down 16:59 [2] 2.96 km (5:44 / km) shoes: Salomon XT Wings
GBRPlanning and Running Weekend
Drills9:41 [1] 0.9 km (10:46 / km) shoes: Salomon XT Wings
Running3:47 [2] 0.69 km (5:29 / km) shoes: Salomon XT Wings
Running44:35 [4] 10.19 km (4:23 / km) shoes: Salomon XT Wings
3 x 1mile in about 5.30 each round the lake, 1 min recovery
jog to hill reps
5 x roughly 1.30mins (1.31, 1.33, 1.35, 1.28, 1.27) jog back down recovery
11 AM
Running warm up/down 13:55 [2] 2.65 km (5:15 / km) shoes: Salomon XT Wings
3 PM
Running33:05 [2] 5.83 km (5:40 / km) shoes: Salomon XT Wings