Tempo hills 1:18:01 [3] 9.13 mi (8:33 / mi) +615m7:04 / mi
On the seat with Carnethy, legs feeling ok though the others seemed knackered. Should have taken the first climb a bit easier as wasn't able to catch Stewart on the 2nd
Recovery and Base28:10 [2] 4.16 mi (6:46 / mi) +70m6:26 / mi
Morningside loop backwards
6 PM
Recovery and Base warm up/down 15:00 [2]
Intervals intervals 29:00 [5] 5.7 mi (5:05 / mi)
5,4,3 x2 + another 5 off 6mins in Holyrood. Feeling good, running well at 5.10 pace and able to increase pace throughout. Good acceleration at the end of last 5 also. Reps, 5.10, 5.06, 4.54, 12, 10, 53, 13.
Normal Monday run with Ross, O and Iain. Up steps, reverse wednesday, O route, backwards crags. Legs feeling ok, though not 100%. Watch ran out ten minutes in...