20 minute tempo run along the railway track. Set a nice pace after the first kilometre which was quicker than all the rest. Ran with Tom all the way and felt good. Got a PB for 5km (18.41) but know I can much faster. Enjoyed the session and will be fitting in one of those each week from know on.
Full kilometres splits -
1 - 3.37
2 - 3.55
3 - 3.53
4 - 3.58
5 - 3.47
Last 250 metres done in 49 seconds so was running at 3.30 (picked the pace up for the last minute. Felt good strong when picking the pace up and felt I could of kept that pace for a little longer before dropping again.
Warm up/down1:00:00 [1] 5.0 km (12:00 / km)
Drills then warm up along the track. Then some strides before the run. Then a nice jog afterwards, then some stretching.
Talent Weekend- Hills session. Did 6 * 3 minutes with recovery back down the hill. Continuous hills, felt good once everyone spread out and could focus of my form. Managed to get to the same place on the hill everytime (600 metres). Pleased with my pacing throughout the session.
Warm up/down30:00 [2]
Running45:00 [3] 9.0 km (5:00 / km)
Run with Jamie and Tom along the old railway track. Nice run out and nice pace.
Run from the flat with Tom. Went and explored Deansgate which is going to be an awesome sprint map. Then ran out to Salford and through Peel park and back the same way. Nice run and felt ok after yesterdays race.