27M double; long crescendo run & recovery run
24M am crescendo run incl 0-10M at 7min/M; 10-19M at 6.15; 19-24M at 5.40
3M pm slow recovery run
I got up at five again this morning to fit in a quality long run before work. I went twice around Hyde Park and then past Parliament to Battersea Park and back to work.
I took the first segment really easy and didn't go crazy on the middle segment either (6.15min/M) but felt comfortable slowly cranking up the speed over the final five miles to finish a bit under 5.40min/M (I averaged 5.40, with the final mile more like 5.30 I should think). I was pleased. My legs aren't ready to go full blast at the end of a 24 miler (and maybe that's unwise anyway other than when racing), so this was a good, sensible session.
I ran home only to avoid the tube strike. My hamstrings were a bit tight initially, but I was running pretty normally by the end.
24M am crescendo run incl 0-10M at 7min/M; 10-19M at 6.15; 19-24M at 5.40
3M pm slow recovery run
I got up at five again this morning to fit in a quality long run before work. I went twice around Hyde Park and then past Parliament to Battersea Park and back to work.
I took the first segment really easy and didn't go crazy on the middle segment either (6.15min/M) but felt comfortable slowly cranking up the speed over the final five miles to finish a bit under 5.40min/M (I averaged 5.40, with the final mile more like 5.30 I should think). I was pleased. My legs aren't ready to go full blast at the end of a 24 miler (and maybe that's unwise anyway other than when racing), so this was a good, sensible session.
I ran home only to avoid the tube strike. My hamstrings were a bit tight initially, but I was running pretty normally by the end.
Posts
No comments:
Post a Comment