Road running tempo 58:48 13.68 km (4:18 / km) +97m4:09 / km ahr:160 max:179 shoes: New Balance Fuel Cell
Childwickbury out & back Much better than I expected. Alex and Andy were up for pushing the pace and although I fell off the back of them in the last few km I wasn’t far back.
5 PM
Running (buggy/bag)16:55 2.64 km (6:25 / km) +59m5:46 / km ahr:126 max:147 shoes: Asics Tarther Japan (ii)
Off-road running intervals 50:13 9.43 km (5:20 / km) +86m5:06 / km ahr:154 max:182 shoes: inov8 roclite 275
Short reps on a soft but not soggy low meadow 8x 200/100/200/rest. Started off hard and just about kept it going but it took a lot of mental effort in the second half.
8 PM
S&C40:00
core & yoga Getting some momentum going again now, feels good