๐โโ๏ธ โฐ00:34:19 ๐6.49km โฑ๏ธ05:17/km ๐ซ0m โค๏ธโ๐ฅ160bpm ๐ง560Kcal
Good club track session today, first time I've not been lapped - 10x400m off 200m RI. Faded from a fast start, before finding my legs again. Still struggling with pain around bottom of ribcage - so physio in morning.
Intervals:
01:26 3:29/km
01:35 3:55/km
01:38 4:01/km
01:39 4:05/km
01:43 4:14/km
01:42 4:13/km
01:48 4:27/km
01:46 4:23/km
01โฆ
๐โโ๏ธ โฐ00:29:58 ๐5.01km โฑ๏ธ05:59/km ๐ซ159m โค๏ธโ๐ฅ153bpm ๐ง489Kcal
Wasn't expecting to train tonight, but 2 x 30s 60s 90s hill rep pyramids, with a long sting in the tail. Switched watch on late so stats are short around 800m warmup.
๐โโ๏ธ โฐ00:54:52 ๐10.79km โฑ๏ธ05:05/km ๐ซ140m โค๏ธโ๐ฅ167bpm ๐ง985Kcal
Following up on my fastest 5km in a decade on Saturday, with my fastest 10km in a decade on the Barrowford Long (summer) route with Trawden AC. Don't really understand how.
๐โโ๏ธ โฐ00:27:34 ๐4.72km โฑ๏ธ05:50/km ๐ซ154m โค๏ธโ๐ฅ146bpm ๐ง444Kcal
After a few days down at the office, wasn't sure whether to do hillreps, or go to Burnley v Man City. Opted for both on heavy legs, and made kick-off.
๐โโ๏ธ โฐ00:35:49 ๐6.11km โฑ๏ธ05:51/km ๐ซ183m โค๏ธโ๐ฅ148bpm ๐ง552Kcal
90/75/60/45/30/15/15/30/45/60/75/90sec hillreps in Alkincoats Park, narrowly avoiding a monsoon.
๐โโ๏ธ โฐ01:04:45 ๐10.78km โฑ๏ธ06:00/km ๐ซ143m โค๏ธโ๐ฅ148bpm ๐ง824Kcal
Monday evening run with TAC, running on the Barrowford summer loop. Started in a shower, finished in the sun. Legs felt empty, was pleased it did not turn up Slipper Hill!
๐โโ๏ธ โฐ00:31:41 ๐5.34km โฑ๏ธ05:56/km ๐ซ3m โค๏ธโ๐ฅ151bpm ๐ง426Kcal
6 x 600m off 200m rest intervals at Seedhill, running with Dave. Legs felt rough after hills, TTT, and a hard Monday effort too. Intervals:
- 2:34
- 2:44
- 2:45
- 2:44
- 2:45
- 2:43
Back on the track at Seedhill tonight for more pain. Thankfully an icy shower just passed through.
๐โโ๏ธ โฐ00:32:50 ๐5.49km โฑ๏ธ05:59/km ๐ซ190m โค๏ธโ๐ฅ168bpm ๐ง537Kcal
Our Wednesday hill-rep sessions have moved up to Alkincoats Park for the summer. This week's consisted of 600m and 800m endurance reps that were super tough!
Lovely evening for first wednesday summer hill-rep session out back of Alkincoats Park from HHP.
Lee Perry