A good medium long day

21M - double; recovery and medium long run
6M am recovery run at ~6.45min/M with pack
15M pm medium long run (0-9M fast & slow; 9-15M at 5.54min/M) with pack

My legs still didn't feel super fresh this morning, despite a couple of lighter days. So I kept it easy first up.

I wasn't quite sure how ready my legs were for the 15 miler I had planned for the evening, but found the speed came to me once I looked for it. Instead of running it as a crescendo run, I decided to start with alternating fast and slow miles for the first nine. I then switched to sustained tempo-ish running for the last six.

It was pretty windy and my pack had a fair bit in it, so my times weren't that fast (5.45 for the fast miles in the fast/slow section and 5.54 for the tempo). But I was chuffed with how I felt - I was getting faster and faster in the tempo section and ran the last mile at 5.30. It was a good session.

I'll take a light day tomorrow, then a proper long one on Sunday.