East District x-country @ Detchmont, Livingston.. +28.4%. Familiar ground having been here for O a few weeks ago... was worried about left hip flexor still sore since Thurs. but it settled fine. Went off in a big HBT pack and was still in group of about 6-7 after first lap. On the one hand that was a bit too fast for me, on the other hand it did drag me along quite well. Dropped back a bit on second lap and had a good finish. Splits: 13'17, 13'49, 13'34. Quite happy.
Running intervals 1:05:00 6.5 mi (10:00 / mi) shoes: Asics Gel DS16 Red 2
This week has just not worked out. Felt fairly light on my feet running to HBT intervals in new shoes (not retiring old pair - just using new pair for intervals and races, older pair for everything else) - but it was 'Ray'll Fix It' in memorial of Jimmy Saville, with miscellaneous intervals by request... Good fun but started with 6 x 150m, almost slipped at the end of the first one and ended up with my left hamstring and quad hurting. So I didn't really push myself much after that. Should just have accepted that although the Tinto race wasn't long, it did trash me for whatever reason and I should have had a proper rest earlier this week.
So, I think I'll take a rain check for a couple of days and stretch off the hamstring - this can still be an official 'easy week'.
I still don't believe in 'recovery sessions'. Rest works. Training works, but does an easy session really help you recover faster?
Elliptical Trainer10:00 [1] shoes: Asics Gel DS 16 Red
Running30:00 [1] 5.0 km (6:00 / km) shoes: Asics Gel DS 16 Red
Slow. Was going to go a bit faster but left hamstring still tired so kept it slow. Do recovery sessions work, or are they a myth? At least my achilles tendons feel pretty good.