12 in the fields from our front door

17M double; steady run, recovery run & core strength exercises
12M am steady at ~6.15-7.00min/M effort
Core strength exercise (six cycles)
5M pm recovery run at ~7.00min/M effort

A longish steady run today in the fields leading away from the apartment. We're in a newly built suburb of Addis, a mixture of houses for rich people and apartments (like ours) for the salaried but not rich. They're still building, but at the moment our apartment is at the far end of the development, which means we can head out into countryside immediately.

The running we've done from here pretty much all off road and some of it fairly hard going. Plus there's the occasional cow or goat to dodge.

I managed some of my usual core strength work mid-morning (after a nap!) The only adaptation I had to make was to use 2 litre bottles of water in place of my 3kg weights. So I upped the weight based exercises to 30 cycles rather than 20 to compensate.

Gudisa and I went on another light one this evening in the hills above the apartment.

I'm feeling good and I don't have any niggles.

...A solid start to my trip. We'll see what the session tomorrow morning brings. If Thursday is anything to go by, it'll be a killer.