15M double; recovery run & surge session
7M am recovery run at ~6.45min/M
8M pm surge session with 400-800-1K-2K-1K hard (each followed by same at ~6.30)
My evening session was a surge session designed by Ron. It was fairly short and sharp. I felt pretty up for it after a rest day. My legs were back in the groove this morning and evening at the beginning of my evening run when I still had my pack (I had to run with it from my early evening meeting back to the office before I started the session proper).
The session was good. It alternated hard running with the same distance at a steady state pace (about 6.30min/M) so it was a bit like the a longer version of the surge session I've run a few times recently. My planned final rep was 2K which I ran up Swains Lane (painful). To save me time on the way home (it was dinner time by then) I added an extra 1K hard to finish rather than run the final 2K all at steady state.
7M am recovery run at ~6.45min/M
8M pm surge session with 400-800-1K-2K-1K hard (each followed by same at ~6.30)
My evening session was a surge session designed by Ron. It was fairly short and sharp. I felt pretty up for it after a rest day. My legs were back in the groove this morning and evening at the beginning of my evening run when I still had my pack (I had to run with it from my early evening meeting back to the office before I started the session proper).
The session was good. It alternated hard running with the same distance at a steady state pace (about 6.30min/M) so it was a bit like the a longer version of the surge session I've run a few times recently. My planned final rep was 2K which I ran up Swains Lane (painful). To save me time on the way home (it was dinner time by then) I added an extra 1K hard to finish rather than run the final 2K all at steady state.
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