17M double; recovery run & surge session
7M am recovery run
10M pm incl 7K surge session
We're off on a long weekend away tomorrow, so I did another session this evening. Yesterday's was in the morning, so it wasn't too tight and my legs felt ok.
I plumped for a repeat of Danny's surge session that he taught me a couple of weeks ago. I added one extra 90s surge because I couldn't do maths. It ended up as surges lasting 90s-90s-90s-60s-60s-60s-60s-30s-30s-30s-30s-15s-15s-15s-15s with each one followed by the same length section at cruising pace. It was good. My short ones felt properly fast.
The morning run was just a gentle one to work via the usual meanderings.
7M am recovery run
10M pm incl 7K surge session
We're off on a long weekend away tomorrow, so I did another session this evening. Yesterday's was in the morning, so it wasn't too tight and my legs felt ok.
I plumped for a repeat of Danny's surge session that he taught me a couple of weeks ago. I added one extra 90s surge because I couldn't do maths. It ended up as surges lasting 90s-90s-90s-60s-60s-60s-60s-30s-30s-30s-30s-15s-15s-15s-15s with each one followed by the same length section at cruising pace. It was good. My short ones felt properly fast.
The morning run was just a gentle one to work via the usual meanderings.
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