Kings Norton to uni and back, with J

3ml MP 9:10/ hr up to 149 😒; 2x 800, 4:11 (as planned), 4:16, legs went on 3rd rep, tried another 400, then tried MP laps but couldn’t .... 😰

Lesson

Variant on bit of everything, easy

Home-longbridge- path-KN, canal towards Solihull Lodge and back; tired before halfway, really struggled and slowed in last 5ml😰

Hopwood loop, easy with a few strides. (Finally got out when rain stopped😧)

KN , canal with J and P

Inc a few strides and faster bits

Mostly single lengths, but finished with 1:02 50

Canal, KN inc 2 x 2ml tempo 9:17/9:20 139 av/148max hr; v windy and drizzly, not what was intended, but I suppose better than nothing😰

Inc 4x 200 5:06@1:20; 5:08@1:15; 5:00@1:10; 4:50@1:05

KN, Rea to Cannon Hill, with Rach, got me started at good pace, and out early, slower pace watching parkrun in opp direction, to Uni, Harbourne ww loop (10:23 pace), speeding up down canal, several miles c 10mm, thou may have been helped by wind. V gusty in bits

Oat pancake breakfast, plus pint of squash, but drank less than 250ml during run, and no gels etc, but able to work hard, only tiring a bit in last mile and then into wind😊😊

Alcester, route as Jan, but horrendously blustery wind, with several rain and one hail shower; 13.9 put, 10.9 back!

Bit of everything, plus extrabit on canal; ok at first, tho legs tired, then feeling sick ...

Arrow valley, fairly strong wind, so not worth going to track; 3 ml/9:22/end hr 149; 4x5 mins -8:40, 8:55, 8:50, 8:55/ hr >152; 3ml/10:04/149 max hr - tired legs, but also into wind
Overall pace disappointing, maybe cos of wind

From CP, Earlswood loop, straight after session

Inc final 50m hard 59 sec😊; mostly focusing on fast spear, holding front arm, also movement from ankle flick, and bending high elbow and shoulder for catch ( following Shinji videos)

KN, meant to be 22ml, but feeling hopeless v early on, cut off up Cole, Oxford Rd, stopped in Moseley yo but flapjack, and coffee at MAC; v windy all way, but into headwind down Rea, but in parts now feeling stronger??

😰😰😰

“Almost to Pershore, cutting off at Nauton Beauchamp. Windy, again.... thought I was working hard enough to easily av 14...😒

BG, canal... v v tired

Change of programm, inc deadlifts (4x7x50kg?), and step ups

Silly, silly....started far too fast, first ml just over 8.. (messed up start on watch) then last 2ml 9:05/152hr

From Maypole back to KN, via canal (not best...) 3ml, inc 2 gentle jogging bits to get back sooner..

KN, aiming at same 22ml route as last yr. first 13ml v good , 11mm inc 4 ml @10:29/125; then got lost in Knowle, several unnecessary mls,, and pulled L adductor, feeling sore most of way after that, stopped to massage it, walked etc ; then v tired, stopped for coffee at Wedges; also realised that would be far too long 😰😰. Stopped watch at Maypole/22ml exc 9mins walking would have been 11:10 pace...