Running race (Time Trial) 24:05 [5] 5.0 km (4:49 / km)
Bramhall Park 5K time trial. Very cold and icy ground. Improved my PB by 47 seconds. Ankles were hurting a lot near the end because of the solid ground.
Warm up: 2 laps of my block, 1 lap = 474m
Warm down: 1 lap with static and dynamic stretches on the way round
Running intervals 21:25 [4] 4.74 km (4:31 / km)
10 laps of my block going fast on the longer sides, slow on the shorter sides ( it isn't square.) avg 2:08.5 minutes a lap
Shins were hurting near the end because of the fast running on tarmac
Running (Wednesday Run) 53:00 [3] 6.0 mi (8:50 / mi)
ran with Alice, Steve, Tony. First bit we were waiting for other people but then agreed to go at our own pace. Going a bit faster than usual, first time I have done the full 6 miles,usually cut it off at palatine road.