running warm up/down 21:15 [3]
slept:6.5 shoes: Saucony Trail Grid
Warm up to start of interval loop, and cool down after last intervals, back to club-hosue. Hip rather sore on cool down. Lots of stretching afterwards before Tiomila meeting. BenGay tonight...
running intervals 36:00 [5]
shoes: Saucony Trail Grid
Interval training with Jenny J, Annica, Tiina, Lotta and Karin N. (and a few of the boys). Ladder (x2). 1 min, 2min, 3min, 2min, 1 min (with 1 min rest in between). 2 min rest before second session. Then 5 min jog before 4 sets of 15 sec pick-ups with 30 min jog in between.
We did this on part of the 10km trail loop (rolling hills). I was the only one with a watch, so I had to shout out start and stop times, which was actually training to maintain focus (keeping track of time, as I just used running watch instead of starting and stopping each time) and also incentive to try to stay near-ish Jenny or at least in middle so that everyone could hear me when I shouted (sometimes feeblely) STOP. Felt dead tired after teh first 3 min (maybe too hard on the first 1 and 2 min), but managed to stay with or in front of our group, save Jenny, who is speedy! It was cold today too - certainly coldest training day in a while. Great workout - everyone did a great job and spirit was great. Tweeked ankle (R) on the 5 min jog before pick-ups, so these were a little slower, but seemed okay. Hip is more painful that ankle. Time to get back on the balance board!