23M - double; recovery run & speed session / longish run
6M am at ~6.30min/M
17M pm incl 14x400m at 69-70s off 40s recovery plus 13 other miles
Just a gentle one this morning round the park. The action really started this evening though. I'm not sure it's ideal making my speed sessions into this long a run, but it seems silly to get on the tube half way back from the track when it's faster to run.
I jogged the 4M up there slowly at first... but faster once I bumped into Ryan heading the same way. The session at the track was 14x400m today. It was a good group, with me straggling in 4th or 5th on most reps. The recovery was a good/challenging 40 seconds and I was quite pleased to be able to hold steady at 69-70s laps.
I felt a bit flakey after the reps, but managed to string together a good number of miles on the way home. The hypoglycaemia was probably good training.
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