A long, speedy day

23M - double; recovery run and speed session / longish run
6M am recovery run at ~6.15min/M with pack
17M pm speed session incl 8x1K at 3.08-3.11 with 200m jog recovery

I felt fresh again today. My morning run was a bit speedier than planned thanks to me having a race with Yasmin from our door to her work (which is very near mine). She was on the tube and I was on foot. Sadly, I lost by 2 minutes. That'll teach me to take in the extra loop over Blackfriars Bridge.

I was still fresh for a great track session with the boys this evening. There was a good group out as usual. We did eight 1K reps with 200m jog recovery between each. I kept my reps even at around 3 minutes 10s - it was tough going by the end. My Garmin tells me my max heart rate was ~180bpm and it dipped to ~145bpm in the jogs.

I quite like turning these sessions into long runs, and I ran home to Brixton afterwards. It was fairly gentle ~6.30min/M, making the whole evening run 17 miles including the run up to the track from work.