20

20M pm long run slowly building (but not too hard)

I'm racing on Saturday, so I've rejigged my week a bit. I ran a (not too) long run this afternoon and kept it relatively calm. I ran the first half with my pack at a steady pace on the way back from Guy's Hospital via the river, Hyde Park and Regent's Park. Once I was rid of my bag, I picked up the pace a bit for a loop around the Heath. I was probably going at 5.45 effort for most of the last 7 miles.

Now a couple of lighter days before the Southern Cross-country - which should be a good 9 mile tempo session (with mud and hills).