ints on golf course to avoid ice
bit of a climb to start then undulating across the top. not necessarily presicely the same route each time - depends on route across rougher sections. recovery jog downhill to start of next one, 1'47, 1'22', 1'40, 1'09, 1'40
legs actually generally feeling OK
W 5'09
E 6'01
W 4'58
E 6'07
W 5'13
running1:05:00 [3]
wu, long wd
legs very slow on wd.
achilles sore during and afterwards - think it's because of running on sloping ground
with a break half-way for blood tests.
Emma off ill so no time for more - feeling slightly bouncier this morning, but a shorter run won't do me any harm
hill intervals based around track junction above white cottage with Storm. he wasn't holding me back at all.
3 sets of:
Left hand track: from gate above white cottage to gate before crossing Burn of Care
Middle track: from track junction to muddy bit
Right track: from track junction to where it joins Hillfoot Hill track, then jog back to gate for start of L interval again
L 2:25
M 2:46
R 4:00
L 2:28
M 2:43
R 4:03
L 2:19
M 2:47
R 3:59
never feel as though my heart/lungs are trying as hard on hill intervals as they can do on flat - it's my quad speed holding me back rather than fitness I think.
top road heading E 16'09
Muckhart golf course heading E slightly over 11 mins
Muckhart Golf course heading W slightly over 11 mins
please with times - PBs for me on strava for the first two. I reckon the third one was a PB as well but should have taken lap times - they are strava segments but my effort doesn't entirely match the segment, and it got confused at the start of the third one.
approx 1'30 rest in between
would have liked to do top road to home as well, but was far too hungry
running50:00 [3]
long jog home
cycling16:00 [3]
running12:00 [3]
O with Emma at Falkirk Wheel. very approx time. 2.4k course straight line, went a bit further than that, but walked some (not much) of it.
pyramid round hillfoot hill; 2, 3, 4, 5, 4, 3, 2, 1, 1 min with 1 min jog back down.
feel as though legs aren't moving fast on uphills. (although I don't think they've ever felt fast on uphill!)