run with alex from foxhouse round variousbits of longshaw. feeling a bit lightheaded today. maybe because it was hot. ran a bit harder at 40 mins as we hit a flat path and al sped up!
lovely day and nice to be in the peaks :)
RPE: 3
10 mins warm up
5 x 3 mins up upperthorpe with 4 mins jog back down (gg gg 273 273 cass)
10 mins warm down
took a while to get the legs moving on the warm up but then first two hills felt good. about 5m short on the 3rd and same again on the 4th although the 4th one took alot more effort to achieve same distance and was dead at the top. 5th and final 5m short again but totally destroyed. most consistent they've been in ages which is good :) had to sit down for the first minute of rest after the last one then walked 3 mins then did the warm down. good tough session!
RPE: 8
track session with alex, same as 2 weeks ago.
3 1/2 laps warm up, drills, strides,
3 x {100, 200, 400} with 3x (ish) rep distance recovery
15.9 (2.14) 35 (4.08) 81 (8.16)
16.5 (2.13) 36 (4.28) 76 (9.49)
16.1 (2.15) 35 (5.09) 75
hard to stop the watch on the 100s so not sure how accurate the times are.
3 big laps warm down
disappointed with the first 400 but obviously wasn't trying hard enough as when i concentrated on running fast on the next 2 they were fast! think the last one is the fastest i've ever done a 400...
legs feeling last week still during the warm up but felt pretty good through the session so happy with it :)
RPE: 7
tough course through lots of green but really enjoyed it. missed number one slightly due to not using my compass properly but then pulled it together and was clean for the rest of the course. Lost time on 3 and 14 trying to get through windblown then giving up and going round. eased up a bit in the middle i think as was tired after the weeks training but pleased with the run and the win :) (and most importantly i passed alex on the last open section :) )
RPE: 8
Running warm up/down 25:00 [2]
long way to the start so lots of warm up and not very much warm down