7M am recovery run at ~7.00min/M
14M pm medium-long tempo: 1M warm-up 12M tempo (average 5.30) 1M warm-down
My glutes and quads felt pretty rubbish today after last nights core strength work and my morning run was a bit of an effort. I wasn't very sure about my evening session as I waddled around work, but it turned out pretty well I think.
I warmed up as I ran down to the river (a mile) before activating the Garmin and heading West to Battersea and around the park. I ran the 6 miles out at 5.35min/M, fairly under control and not having to push much to achieve it. When I turned back, I hit 5.20 and held that until I had to dodge around a police diversion with various obstructions in Pimlico/Vauxhall Bridge. I got back to 5.20min/M for the last couple of miles, though it had the average for the way back ended up at 5.25min/M.
I was pretty pleased with how it felt. I was working on the way back, but still felt in a good controlled rhythm. Just the sort of session that's good for marathon preparation...
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