Hill running2:34:43 [3] 19.72 mi (7:51 / mi) +1300m6:31 / mi
2 circuits of the kerloch loop. Added an extra 100m climb on the first one. Not a very exciting route but didn't fancy venturing further in to the hills as it was so cold to start with. Was actually warmer on the hill than in banchory
Trail running warm up/down 28:24 [2] 3.54 mi (8:01 / mi) +120m7:15 / mi
Hill running intervals 35:25 [5] 4.33 mi (8:11 / mi) +660m5:33 / mi
5 climbs of scolty with jog down recovery down the steep path. 2 short steep and 3 long more gradual ones. Hard session. The short ones were quite quick, both around 4.33. Think I usually only just break 5mins but can't remember. The longer ones were ok but hard to attack the whole way since they were about 8.50.
Hill running16:49 [2] 1.64 mi (10:15 / mi)
Recovery jog down path on scolty
4 PM
Trail running18:41 [3] 2.85 mi (6:33 / mi) +60m6:09 / mi
Round corsee woods to stretch the legs out. Felt good
Trail running54:12 [3] 8.64 mi (6:16 / mi) +150m5:57 / mi
Out to crathes, round the woods then back a different way. Managed to avoid the area of fallen trees. Followed the riverbank trail for as long as possible on the way out
6 PM
Road running28:50 [4] 5.15 mi (5:36 / mi) +65m5:23 / mi
Round banchory. Ran the slower way round finishing with the 2mile gradual uphill in to the wind. Legs felt really good, could have gone quicker
Hill running1:34:03 [3] 11.19 mi (8:24 / mi) +880m6:45 / mi
Up scolty and goauch a few times. Found a new biking path going off goauch hill which was good fun to run on, lots of steep technical bits. Felt quite good but got really hungry quite quickly
3 PM
Cycling40:00 [2]
Fairly easy bike ride up near knockburn loch and back
Hill running54:08 [3] 7.0 mi (7:44 / mi) +450m6:27 / mi
Twice up scolty. Head torch ran out of battery just as I reached the streetlights again, perfect timing
6 PM
Road running warm up/down 17:05 [2] 2.6 mi (6:34 / mi) +50m6:12 / mi
Road running intervals 20:00 [5] 4.08 mi (4:54 / mi) +60m4:41 / mi
10 x 2min, 1min recovery easy pace but not too slow. Legs felt a bit tired and heavy. Went round roads at hill of banchory, finishing with the uphill past the school
Road running warm up/down 10:00 [2] 1.3 mi (7:42 / mi) +10m7:31 / mi