52:27, 10.5K. Four laps, decided just to push it today as have had a sluggish start to the New Year. Back slightly better and posted fastest lap so far on xylo 6.29, hopefully enough in the legs for a dcent run still on Sunday, but after the Sek Kong race have learned that taking it easy doesn’t work either. 139/158. Activity/21849333
Splits: 4 sets – 7.21, 7.02, 6.53, 6.29.
56:16, 10.5K. Slow start and almost cut it short the same as Monday. But once on xylo decided to grind it out and couldn’t help steppping it up with each lap – in the end a good workout. HR 141/163. Activity/20563097
Splits: Xylo – 1 – 7.48, 2 – 7.33, 3 – 7.21, 4 – 6.55, 5 – 6.39.
58:24, 11.5K. Steady run with a slight push at the end ahead of Sundays race. HR 133/150. Activity/19980475
Splits: Xylo reps: 1 – 8.12, 2 – 7.41, 3 – 7.33, 4 – 7.00, 5 – 6.40.
41:20, 8.5K. Four Reps of 1.5k, gradually increasing intensity until hammering the final one without any breaks – self coached of course, but has to be good for you, right? Performance OK considering bad stomach the night before. Weather extremely cool and running easy in these conditions. Activity/19007701
Splits: 1 – 7.29, 2 – 7.19, 3 – 7.00, 4 – 6.35.