Folksworth 15

Sunday 24th January

Decent training run. Even managed 2nd place MV 50.



F15 Website 

1k, 1k, 1m, 1k, 1k, 1m, 1k, 1k

Along the Embankment; off 5mins for the 1ks and 8 mins for the 1 miles.

KKS x5

Not bad - not the best night but a good solid workout.

Date	13/01/2016
5x	1 loop (1.6m)	2 mins recovery	Pace (m/m)
1	10:39	2:00	6:39
2	10:17	2:00	6:26
3	10:16	2:00	6:25
4	10:08	2:00	6:20
5	10:10	2:00	6:21
Total	51:30
Average	10:18		6:26

2x 4m at MP

Date	11/01/2016
	1	2
1	7:32	7:11
2	6:40	6:38
3	7:00	7:16
4	5:38	5:35
Total	26:49	26:39
Distance	3.9	3.9
Avg m/m	6:53	6:50

Well, just slightly over intended marathon pace but with over 14 weeks to go that was a good run. Difficult one to come on Wednesday.

https://www.strava.com/activities/468333010

And a suffer score of 114 and 19 in the red - that'll be for the hills since we didn't need too much threshold running.

3 Counties Cross Country - Bedford

Wasn't going to do any cross country races this season but having been asked I found no reason to say no. This is a particularly tough course and is much longer than the usual races. It's was the last one of this season and the first to be held at Sharnbrook Upper School.

Main issue for me was lack of racing - it seems that I've forgotten how to race. It was a hard course, some hills but the rutted tracks and paths, along with significant amounts of bad weather made the going difficult; same for everyone though.

First three miles my lungs were at bursting point  but after that it seemed to get better - tried to push on but there was nothing more to give today.

61st place - can't ever remember being that far back. Never mind, there's always another time and that's one race more to being race-fit.

Todays suffer score  - 111 with 43 points in the red.