Running44:09 [2] 9.76 km (4:31 / km) +25m4:28 / km ahr:144 max:156 shoes: Nike Pegasus 40 #2
What a nice sunny morning.
5 PM
Running13:51 2.88 km (4:48 / km) ahr:134 max:143 shoes: Nike Pegasus 40 #2
WU with Jamesack L’and.
Orienteering17:55 4.41 km (4:04 / km) +1m4:04 / km ahr:165 max:179 shoes: Nike Pegasus 40 #2
2x reps on god’s own sprint area with James and Paul, planned by Grace. Even with regular visits this is still such a cracking area and the planning was really spot on. Decent number of barriers but nothing silly. I was mostly pretty good - a few tiny hesitations but it’s nigh on impossible not to on such a tricky area. Generally good contact and purposeful nav so that’s nice, and also important when so many alleys are obscured by cars etc. We all got somewhat played on #23. Lazy stuff - not reading ahead, bumbling off in one direction and then carrying on even though you know it’s worse. Need to just be super disciplined. Great fun.
Running20:28 4.1 km (5:00 / km) ahr:136 max:148 shoes: Nike Pegasus 40 #2
To the track via a pit stop at home. Needed.
Running26:05 6.18 km (4:13 / km) ahr:161 max:189 shoes: Nike Streakfly #2
Track sesh 5x300(30), 10x300(60) Deliberately arrived late after tekkers so jumped into Jack and Jep’s session to get some speed in the legs. First set all in 49-48, then second set all 47-45 with a 42.9 to finish, shamelessly slipstreaming my way to a speedy split with god’s gift to womankind Alex Melloy. Solidarity for nearly having the same surname as me though. Really enjoyed. It’s a well-known fact that any rep under 400m is actually not real, so mentally this wasn’t too bad and the legs could do with some shock therapy.
Running19:08 3.3 km (5:48 / km) +9m5:44 / km ahr:130 max:140 shoes: Nike Pegasus 40 #2
Running1:50:25 26.6 km (4:09 / km) +100m4:04 / km ahr:146 max:163 shoes: Nike Pegasus 40 #2
Toft SLR with Tspence, Otto and George It must have rained a belter overnight because it was absolutely sodden out there today. Oh well - embraced the mud and eased into a decent lick for most of it. I felt a bit tired towards the end, but all in all everything was fine. Nice to get back into more of a routine these past two weeks.
Running22:37 4.56 km (4:58 / km) +25m4:50 / km ahr:137 max:148 shoes: Nike Pegasus 40 #2
WU - Milly nearly fell off the bike cos she tried to push me - oh so nearly glorious karma.
Running40:32 9.35 km (4:20 / km) +24m4:17 / km ahr:158 max:185 shoes: Nike Pegasus 40 #2
Churchill ints 4x20(60) 3x(2(90), 3(60), 1(4)) 2:54, 3:07, 2:44 2:53, 3:05, 2:47 2:54, 3:01, 2:36 I genuinely do not recall the last time I sessioned here. Shameful. Really good sesh today today though - it felt like the first proper speed session I’ve done this season and I was glad to be moving well and getting mostly a decent set of paces. Fun times - short and sweet.
Running20:07 3.93 km (5:07 / km) ahr:139 max:152 shoes: Nike Pegasus 40 #2
Rushing home in time to be interviewed for a Kazakh running podcast! My first full length interview in Russian, with a section of English as well so will post links once it’s up, which you can choose to click, ignore, or even resent.
Running1:00:28 12.36 km (4:54 / km) +71m4:45 / km ahr:130 max:144 shoes: Nike Pegasus 40 #2
Headed to Churchill to make a guest appearance and get some chat from Blacker, then carried on my way to Girton. You leave Eddington for a month, you come back and they've built a massive road, new huge houses, a stadium and an aircraft carrier.
Running50:11 10.4 km (4:49 / km) ahr:138 max:146 shoes: Nike Pegasus 40 #2
Chilly but very enjoyable stroll to Grantchester. Bad day to be humza yousaf.
5 PM
Orienteering29:26 7.19 km (4:06 / km) ahr:166 max:191 shoes: Nike Pegasus 40 #2
WOC loop #3 at king’s hedges. 6:48, 6:45, 6:25, 6:15 First two loops reading Sprint JWOC maps (forgot how excellent those courses were) then last two just running. A few more parked cars and obstacles around, so I was pleased to get the progression I did. Still need more assuredness whilst map reading though.
Running12:12 2.29 km (5:20 / km) +6m5:16 / km ahr:134 max:141 shoes: Nike Pegasus 40 #2
WD after attending to some urgent business. No idea why the WU isn’t uploading but hey ho.
Running20:27 4.6 km (4:27 / km) ahr:138 max:147 shoes: Nike Pegasus 40 #2