20M double; medium-long crescendo run & recovery run
15M am crescendo at 7.30 (0-2M); 6 (3-5); 5.30 (6-10); 5.20 (10-13); 5.07 (14); 1M jog
5M pm recovery run
Another early morning session - my alarm went off at 5.30.
I felt pretty light-legged from the outset and though I felt the usual doubts as I started to raise the pace, I found I was hitting better speeds than on my previous runnings of this route. From mile 6 onwards I was at or under 5.30 and sustained 5.20 for miles 10-13 with enough in hand that the final mile was 5.07. Having said that, I did have to really push for the 5.07 and I was bent double and heaving on my empty stomach in front of the traffic on the Embankment at Temple when I stopped! Classy...
15M am crescendo at 7.30 (0-2M); 6 (3-5); 5.30 (6-10); 5.20 (10-13); 5.07 (14); 1M jog
5M pm recovery run
Another early morning session - my alarm went off at 5.30.
I felt pretty light-legged from the outset and though I felt the usual doubts as I started to raise the pace, I found I was hitting better speeds than on my previous runnings of this route. From mile 6 onwards I was at or under 5.30 and sustained 5.20 for miles 10-13 with enough in hand that the final mile was 5.07. Having said that, I did have to really push for the 5.07 and I was bent double and heaving on my empty stomach in front of the traffic on the Embankment at Temple when I stopped! Classy...
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