Running25:00 [3] 5.5 km (4:33 / km) +30m4:25 / km shoes: Spira Striker
Run to Beeley
Orienteering41:11 [3] 5.5 km (7:29 / km) +70m7:02 / km shoes: Inov8 RocLite 315 no.3
Beeley Middle Race
Black 5.1km
Overshot on no.1 then jarred ankle coming out of 6 and again going into 14. It's starting to hurt more when I do it which isn't a good sign. Had to stop for a minute and then decided there was no point pushing it so jogged round the rest. Don't think I'm going to go oing tomorrow, try and let it recover before portugal.
12 PM
Running32:00 [3] 6.1 km (5:15 / km) +80m4:55 / km shoes: Spira Striker
Running20:00 [2] 4.0 km (5:00 / km) shoes: Spira Striker
10 AM
Running27:00 [4] 5.0 km (5:24 / km) shoes: Spira Striker
Testing down at Hallam. Lactate test 11-17km/h. Didn't feel as hard as I expected it to.
Running6:00 [4] 1.5 km (4:00 / km) shoes: Spira Striker
Gradually getting harder then suddenly felt as though it was getting easier which was suprising then rob realised the gradient was going down. Basically the machine broke so didn't reach limit. Annoying.
3 PM
Running20:00 [2] 4.0 km (5:00 / km) shoes: Spira Striker
Gym1:00:00 [2]
Half squats
Bulgarian squats
opp arm/leg cable
reverse hypers
sb rollouts
sb hammies
Running warm up/down 40:00 [2] 8.0 km (5:00 / km) shoes: Spira Striker
Running37:00 [4] 9.0 km (4:07 / km) shoes: Spira Striker
6x1.5km intervals on carlisle street with danger, ash, gg, john and cfd.
Did 5mins plus minus about 5 secs. About 75-90secs recovery. About 3.20 min/km so roughly the same pace I was running at the EIS last week for km reps.