Running intervals 1:19:00 [4] 10.6 mi (7:27 / mi) +80m7:17 / mi
Roundhay XC Session - 6 x 4:30 (90s), 6 x 30s (45) Didn't feel 100% beforehand but ground out the efforts, consistently which is all I could ask for. Hard work but only 1 XC to go...
Got out of the door just after 17.30 with a hint of light in the air, but took headtorch, which was needed for the second half. Round the fields to Burley, nice and relaxed, very enjoyable.
Running intervals 1:20:00 [4] 11.3 mi (7:05 / mi) +60m6:58 / mi
Track - 5 x (3mins, 400m) all off 200 jog
Nothing in the legs to begin with, though tried to inject some pace on the 4s. The last 2 sets seemed to improve out of nowehere at the same effort. A night for getting it done, and get it done we did. Legs aching on way home and at home.
Out to the racecourse, misjudged my turn point and ended up running further then planned, which wasn't nice when the last 15 mins were into an icy wind
6 PM
Running55:00 [3] 7.7 mi (7:09 / mi) +60m6:58 / mi
Rothwell clockwise with Osama and Susan. Nice and relaxed.
Running long 1:40:15 [2] 12.2 mi (8:13 / mi) +180m7:51 / mi
All sorts of faff to organise, ended up doing the first 30 mins with Pete round back of Highroyds to his house, then struck out solo to Danefield via Carlton and back over Chevin. Beautiful morning, very motivated for the run mentally, but with the slow pace early on, physically never got going pace wise, but that wasn't a problem. Groin pain on steep downhill at end may be however.