13M double; recovery run & mile rep session
5M am recovery run
8M incl 6x1M hard off 90s walk/jog
I ran a pretty good session down on the North bank of the Thames this evening between work and a nice meal out. I was spurred on by a minor altercation with a cyclist on the pavement during rep one. The rest of the session was probably about 5-10s faster per rep thanks to the adrenalin! I hit a really good rhythm despite the blustery wind. The recovery was meant to be jog, but half the time I was too spent to manage more than a stumbling walk.
I bought some new sets of spikes for my x-country spikes today. (Including a set of 15mm ones.) That should reduce the amount of wheel spin on slippy corners in my next race - I was particularly poor on one of the corners last week that must have lost 10-15s there over the course of the race.
5M am recovery run
8M incl 6x1M hard off 90s walk/jog
I ran a pretty good session down on the North bank of the Thames this evening between work and a nice meal out. I was spurred on by a minor altercation with a cyclist on the pavement during rep one. The rest of the session was probably about 5-10s faster per rep thanks to the adrenalin! I hit a really good rhythm despite the blustery wind. The recovery was meant to be jog, but half the time I was too spent to manage more than a stumbling walk.
I bought some new sets of spikes for my x-country spikes today. (Including a set of 15mm ones.) That should reduce the amount of wheel spin on slippy corners in my next race - I was particularly poor on one of the corners last week that must have lost 10-15s there over the course of the race.
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