Road running race 1:04:43  10.0 mi (6:28 / mi) +160m6:10 / mi ahr:176 shoes: Mizuno wave ekiden
Fred Hughes 10
Tough run with the undulating course and cold snowy weather.
Have that post marathon feeling of being efficient in third gear but lacking fifth. Kept losing places on the hills.
Hope there are quicker races to come soon as I get a few more speedy sessions under my belt.
Road running warm up/down 15:00  2.5 km (6:00 / km) shoes: Mizuno wave ekiden
Road running24:30 5.0 km (4:54 / km) max:185 shoes: Asics Hyperspeed (ii)
10x 450m off 60s
Speed session with paul, who was just a bit stronger especially uphill/into the wind. V good session trying to hold on to him, though the elastic snapped after the 7th rep. With hindsight the second one was too fast and I eventually paid for it.
Wheathampstead Rd is a great stretch, quiet and well lit
Times for the odds/downhill: 1:31, 30, 29, 30, 33
and for the evens/uphill: 1:29, 33, 32, 35, 37
Road running warm up/down 42:40  8.0 km (5:20 / km) shoes: Asics Hyperspeed (ii)