Easy run from the hotel. Was tempted by a lie in but then I wouldn't have been running in Paris. Managed 25 minutes. Legs were tight.
6 PM
Running52:00 7.5 mi (6:56 / mi)
Tempo run up Rivelin - basically jogged for 10 minutes then ran out along the valley and up to the top of the Coppice track and back down again. Felt really good for the first 2 minutes of the tempo run, but then like a sack of spuds.
Run around Damflask with the good doctor. Legs pretty shafted still from yesterday. Whilst not outrageous, had to keep the pace on the honest side of steady to ensure that I was not late for the train this morning.
Run from work to Hallamshire and then on to Myers Grove. Good to do some reps in a group on grass. Was pushed along by AndyT and OJ - 2 x 5 min, 5 x 1 min and 2 x 3 min. Last two 3 minute reps were really tough and I was running through lactate in the last minute of these two reps. Felt ill when I got home - fastest I have run in a long time.
8 AM
Running30:00 [2] 3.0 mi (10:00 / mi)
Same run to work as Wednesday - listening to Kermode and Mayo film review.
Steady run to work, along riv valley, directly up to Crookes and then a bit of a convoluted snake through to work.
5 PM
Running40:00 [2] 5.0 mi (8:00 / mi)
Run home from work, to Ponderosa, putting controls out, collecting in and then running home with OJ.
6 PM
Orienteering15:00 [5] 2.0 mi (7:30 / mi)
Head-to-head sprint with OJ. Good little tussle, taking slightly different routes on a number of controls. The pressure got too much for OJ by the end.
My parents were staying with some friends at the Foxhouse so ran up to meet them after work. Ran intervals up the Porter Valley and along Burbage. As I am still watchless I ran the intervals based on my paces - 150 steps fast, 50 steps easy. Quads still a little sore from Sunday but not too bad.