16M double; recovery run & surge session
6M am recovery run
10M pm incl 2x 90s, 4x 60s, 4x 30s, 4x 15s surges
I was shattered this morning, but enjoyed the fact that I was out on the Heath in my shorts, a t-shirt and sunglasses.
This evening I ran a surge session I've used a few times to get a bit of sharpness in me. It's fairly short, but really hurts by the end, alternating burst of hard running with steady running for 18 minutes in total (9 minutes fast, 9 minutes steady). My route took me through Hampstead, which was luck because I was in the market for some Ox cheeks.
6M am recovery run
10M pm incl 2x 90s, 4x 60s, 4x 30s, 4x 15s surges
I was shattered this morning, but enjoyed the fact that I was out on the Heath in my shorts, a t-shirt and sunglasses.
This evening I ran a surge session I've used a few times to get a bit of sharpness in me. It's fairly short, but really hurts by the end, alternating burst of hard running with steady running for 18 minutes in total (9 minutes fast, 9 minutes steady). My route took me through Hampstead, which was luck because I was in the market for some Ox cheeks.
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