Cycling37:07 15.1 km (2:27 / km) +225m2:17 / km ahr:125 max:147 rhr:49
loosener
1 PM
Run paths & tracks warm up/down 31:42 4.08 km (7:46 / km) +140m6:38 / km ahr:129 max:162
Cross Country race 21:59 4.7 km (4:41 / km) +115m4:10 / km ahr:169 max:174
Braids - ooft though my lungs might explode a couple of times cracking day Won a prize though, if you can call a shoe care kit a prize ? 25 years on...
Cycling48:08 18.7 km (2:34 / km) +310m2:23 / km ahr:125 max:140 rhr:47
Nice steady Z2 ride to loosen up and clear the legs out
6 PM
road run59:32 9.53 km (6:15 / km) +245m5:32 / km ahr:130 max:160
H&H hill reps Sets of consecutive 30 second hill reps with jog back down ~ 45 sec W/u Drills Set of 6, skipped 2, set of 5 W/d Feeling quite good, didn't really push things
Track1:26:53 13.2 km (6:35 / km) +100m6:21 / km ahr:130 max:169 rhr:48
Track Session !! I had to create a new training type so that illustrates how long since I did a track session... Haries training, Meadowbank.. Drills, then whilst the young guns did 600m reps I threw in 6 X 400m didn't pay much attention to recovery, just slotted them in between students starting / finishing etc. 1:29, (2:51) - 1:27, (2:15) - 1:29, (3:06) - 1:28 (3:05), 1:28, (1:40) - 1:30 good for consistency, though that may have been simply that my legs wouldn't really move any faster. There was a progression in how hard they felt though, and how heavily I was breathing, so I think that means this was a good set. Just about the right volume as things began to tie up, though not seriously so