running56:00 [3] 12.0 km (4:40 / km) +100m4:29 / km
Ran to the India Gate roundabout then turned up the road towards monument... Stopped for 10x20 second shallow hill sprints on the way up as I felt I ought to put in a bit of effort:L probably had around 45 second jog down recovery. Then a low route cutting off the road about a third of the way up to sherrifmuir. Shortcut took me through to Dykedale and then straight down and home.
running long 2:02:45 [3] 26.15 km (4:42 / km) +450m4:19 / km
Run to the top of Dumyat from the house and back with a friend. Great run although I managed to forget my T-shirt, leaving it on the top of the hill before running half way down... There was no chance I was running back up there: L had a few five minute breaks and one lengthy one before running back home.
Out for the standard short easy session after school. 10x1 on 30 seconds off. Feeling tiiiired but ground it out and felt like I was moving at a reasonable enough speed. Five minute warm up and a bit over 5 minutes warm down