22M double; medium-long crescendo run & recovery run
15M am crescendo at ~7min/M (0-2M); 6.00-5.07min/M (3-14M); ~9 (15M)
7M pm recovery run
I got up early again to get in my session before work. I ran with my Garmin and, despite a full two miles of warm up, my attempt to lift the pace to 6min/M made me very aware of how long I take to warm up. It was a real push for the first mile or so and I was just beginning to think I might have to accept I was having a bad day and settle for a poor session. But by the time I arrived at Hyde Park (5 and a bit miles in), 6 minute miling was beginning to feel comfortable. I upped my pace gradually so that by eight miles in I was cruising along at 5.40 pace without too much effort. I kept upping the effort, so I ran the miles from 9 to 14 (down Birdcage Walk and then up and down the river to Temple via the Lambeth and Millenium Bridges) in 5.30-5.30-5.20-5.20-5.07. I was tired at the end, but not dead, and jogged the last mile as a warm down.
I've run 129 miles in the last 7 days.
15M am crescendo at ~7min/M (0-2M); 6.00-5.07min/M (3-14M); ~9 (15M)
7M pm recovery run
I got up early again to get in my session before work. I ran with my Garmin and, despite a full two miles of warm up, my attempt to lift the pace to 6min/M made me very aware of how long I take to warm up. It was a real push for the first mile or so and I was just beginning to think I might have to accept I was having a bad day and settle for a poor session. But by the time I arrived at Hyde Park (5 and a bit miles in), 6 minute miling was beginning to feel comfortable. I upped my pace gradually so that by eight miles in I was cruising along at 5.40 pace without too much effort. I kept upping the effort, so I ran the miles from 9 to 14 (down Birdcage Walk and then up and down the river to Temple via the Lambeth and Millenium Bridges) in 5.30-5.30-5.20-5.20-5.07. I was tired at the end, but not dead, and jogged the last mile as a warm down.
I've run 129 miles in the last 7 days.
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