21M double; medium-long tempo & recovery runs
15.5M incl 14.6M tempo at 5.40min/M (5.55-5.35-5.30) with hills
5.5M recovery at 6.45min/M
I ran my favourite 5 mile loop around Blenheim (three times) this morning as a longish tempo effort. Speeds are hard to judge as it's pretty undulating (360m ascent) and includes three cattle grids and some cross-country, but I was pleased with the effort. My calves could still feel Friday's run, but not drastically and they eased into this one ok. Time to taper in earnest now. Short and sharp plus plenty of rest now until the 22nd.
Oh, and did you see the article on Bekoji in The Guardian on Friday? Great photos.
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