Running intervals 1:02:47 12.83 km (4:54 / km) +67m4:46 / km ahr:158 max:175 shoes: Adidas Supernova Glide
Ugly weather, heavy rain and some wind, but given last week wasn't particularly good from a distance perspective I could not avoid.
I chose to run a modified version of the Spari training planned for tomorrow (given that I'll do the Wessex training tomorrow if all goes well), which is 3x2000m at 80-90% effort with 6-900m jog in between. I adopted it to my need to go to the post office to pick up a delivery, so I jogged down to the promenade as a warm-up, then ran 2x2000m aiming at sub 4:14 pace with a jog section in between, then jog uphill and loop back to the post office pushing where I could across the streets, and finally jog back home with the package.
I managed to do most of it despite the rain, even though the section to the post office wasn't quite 200m and wasn't quite managing the pace given the many junctions where I had to be careful.
Legs heavy from yesterday as well as from the water that my trousers and trainers were all soaking in in the first part of the training, but HR and lungs coped well.