22M double; medium-long run & recovery run
15M am incl 12M hard around the National cross-country course
7M pm recovery run
I ran another 'medium-long' effort around the Heath this morning, slightly longer than on Sunday. I warmed up for a couple of miles before running three and a bit big loops of the Southern/National cross-country course (I think it's the big lap we do in the Southern actually, including an extra little section up at the top of the Heath). The last mile and a bit was along the path past the track and up by the eastern ponds. I felt like I got the effort about right - better than Sunday, thanks to remembering the course a bit better and working out how and where to push. I jogged the mile home at snail's pace. My legs were in a state all day.
I was dead tired at the beginning of my evening run, but got going surprisingly well by the end.
15M am incl 12M hard around the National cross-country course
7M pm recovery run
I ran another 'medium-long' effort around the Heath this morning, slightly longer than on Sunday. I warmed up for a couple of miles before running three and a bit big loops of the Southern/National cross-country course (I think it's the big lap we do in the Southern actually, including an extra little section up at the top of the Heath). The last mile and a bit was along the path past the track and up by the eastern ponds. I felt like I got the effort about right - better than Sunday, thanks to remembering the course a bit better and working out how and where to push. I jogged the mile home at snail's pace. My legs were in a state all day.
I was dead tired at the beginning of my evening run, but got going surprisingly well by the end.
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