17M double; medium-long tempo & recovery run
14M am incl 12M crescendo/tempo
3M pm recovery run
I ran a slightly shortened version on my usual medium-long tempo, cutting out the warm down so I arrived at work on time.
It started off pretty sluggish as usual and I didn't really get going really smoothly until I was over half way around Hyde Park (5 or 6 miles into the tempo section). Initially sub-6 and then 5.45 felt like a push. But by the end I was cruising at around 5.20mun/M pace without killing myself. The last mile was up hill and through traffic, so I didn't get the chance to really step on it and pull out a final mile closer to 5.00 pace. Still, this was my best run so far in this block of training.
There was only time for three rainy miles on my way home to pick up Hana.
14M am incl 12M crescendo/tempo
3M pm recovery run
I ran a slightly shortened version on my usual medium-long tempo, cutting out the warm down so I arrived at work on time.
It started off pretty sluggish as usual and I didn't really get going really smoothly until I was over half way around Hyde Park (5 or 6 miles into the tempo section). Initially sub-6 and then 5.45 felt like a push. But by the end I was cruising at around 5.20mun/M pace without killing myself. The last mile was up hill and through traffic, so I didn't get the chance to really step on it and pull out a final mile closer to 5.00 pace. Still, this was my best run so far in this block of training.
There was only time for three rainy miles on my way home to pick up Hana.
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