Terrain running long 1:54:26 18.81 km (6:05 / km) +671m5:10 / km ahr:143 max:172 shoes: inov8 roclite 290
Great run round ivinghoe beacon and aldbury nower Climbed about as much as I could without just doing hill reps. Bit of a shame I had a blister that stopped me enjoying the descents in perfect conditions.
Road running tempo 56:17 12.74 km (4:25 / km) +72m4:18 / km ahr:155 max:177 shoes: Mizuno wave hitogami
5k tempo then 8x 200m An advert for not being a slave to gps. For the first couple of tempo miles every time I checked I was no quicker than 4:20/km. That didn’t feel right and funnily enough when I popped out into the open for the last k or so I was on a 3:52 avg. Bit weird. Also strange in that I felt really good cruising up to the start with a comfortable hr but then not so good when it came to the fast bits
Running (buggy/bag)14:40 2.5 km (5:51 / km) +59m5:14 / km ahr:126 max:146 shoes: New Balance echolucent
Road running intervals 53:22 12.69 km (4:12 / km) +65m4:06 / km ahr:164 max:190 shoes: New Balance echolucent
2/1/2/1 mile reps with 2 mins Aiming for slow end of tempo pace for the longer ones and quick end for the shorter Feels like I'm treading the recovery tightrope slightly as I was tired yesterday and this morning, but this run was good so I think I'm just about OK Times: 12:32, 6:01, 12:19, 5:55