Easier

13M double; recovery runs x2 & core strength exercises
8M am recovery run at ~6.30-7.00min/M effort
Core strength exercises (six cycles)
5M pm recovery run at ~6.30-7.00min/M effort

An easy Sunday after yesterday's long run. My calves could feel the effort I put in - which is a good. No niggly, just a bit tight.

I've been joined here in Addis by another athlete visiting Running Across Borders - Mike Crawley. He's a 5K & 10K speedster who is getting faster all the time, so he'll make a great training partner (if my aged legs can keep up with him).

I fitted in some core strength exercises mid-morning.

We went for a shorter gentle run this evening - in the fields outside our apartment.