The perfect track for fell runners to sharpen up their speed… I think my Granddad was big in the running club that first got it built at the time, I imagine it looked better then.
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45mins on Tempus Fugit
165W, 105bpm
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6km family run. 39.52
Might go by myself again later, might get struck by CBA. Only time will tell 
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I’ll have a go later, but more likely to be 8:30/mile, as doing a recce of a course.
Did you buy the IM Branded Socks?
I used to have three pairs, bought one when I got to Wimbleball and realised I didn’t have any, then another 2 because I liked them so much.
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Don’t think I’d be in triple figures at that pace 
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Eh?.. oh - lol, no, not yet. Just need some new running socks. All my socks have holes 
convinced my feet secrete some kind of sweaty corrosive like substance
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10 x 200m at 3:30/km pace, on 200m rec….know that’s not too tough for some on here, but for me… phew!…. 
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Ladder intervals with equal rest to work on the rower 32mins
Treadmill slow easy run 30mins
2 x 10 sit up
2 x 3 weighted pull up
2 x 12 push up
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This morning, 6k on the rowing machine.
This evening, 30 minute spin class.
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OK, i’m starting attempt 1,674* at converting to metric. Watch settings all changed. Distance doesn’t phase me, but I struggle with pace….
*approximately
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Metric is the way forward and are you sure it’s not attempt 1609?
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Like what you’ve done there 
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subtle…… 
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15 x 500 m rows
1 min rest between each set started at 2:05 pace ( projected hyrox pace )
Finished at 1:52 pace.
That’s good for me, faster next time.
15 min spin down on watt bike, no effort.
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Meant to do a 16km with some hills early doors but I slept in. It’s also LO’s first day for Year 3, so wanted to be here when she leaves for school.
Will do it later,promise.
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Great run to work this morning.
Felt great. Pace was great. HR was great.
10.5 miles / 1:12:38 / 6:55 pace / 128HR
Take out the first mile and it’s very good reading
7:13 / 6:53 / 6:47 / 6:58 / 6:47 / 6:49 / 6:57 / 6:52 / 6:47 / 6:52
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30 min treadmill session this morning. 10min at 12kph to warm up, then 4 sets of 18kph for as long as I can hold it and then 10-12kph recovery with 5 min turnaround. Managed 80s, 90s, 90s, 80s at 18kph (5km PB is 16kph 5 years ago). Hit my maxHR or possibly a new maxHR (saw 161bpm whilst running and 164bpm just after I stopped on one rep).
Absolutely smashed my legs doing this and will take some days to recover. Will do this again next week and see if I can get closer to 2 minutes. This is probably not a sensible training strategy but I’ve never been sensible
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