22M double; long tempo run and recovery run
15M am long tempo run at 6.00-5.15min/M effort at 2600-2700m
7M pm recovery run at ~7.00min/M effort at 2300m
We went to what was described as 'hard place' this morning. Sendafa was the name of the place. Rugged countryside. Paths, ploughed fields, gulleys, meadows, wooded areas. A bit of a mixture. A fair amount of up and down too. All at 2600-2700m altitude.
I was told to stick with the main group for as long as I could. I managed it for somewhere between 20 and 30 minutes. And that was mainly because we started off slow and built up our pace.
Still, I was well ahead of the female athlete, so that was ok.
It was HARD. At about half distance I felt gone, but if anything the terrain got easier and Gudisa kindly paced me and encouraged me. I couldn't quite get up the head of steam I can on the road (a bit like what I find in cross-country generally), but it was still a good session.
I went out on my own for a gentle evening run. Seven miles along the pavements heading out of town. Plenty of support from the locals.
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