10 including 8 hard

10M am tempo run with 8M hard (untimed)
Core strength exercises (six cycles) pm

This was the run I had planned for last night. It turned into a goodie. I ran it watchless around my usual 10 mile Brockwell & Dulwich Parks route and just ran it on effort, starting easyish and cranking it up pretty early on. I cut back to an easier pace for the last mile, giving me 8+ at speed. It was untimed, so it's hard to know my speed. But the effort was good (3 hours later my legs are now glowing with gentle pain and my brain a little dulled by the metabolites). And the watchlessness made for less angst.

I squeezed in some core strength work in the afternoon while listening to Desert Island Discs.