Running53:37 7.81 mi (6:52 / mi) +268m6:12 / mi ahr:144 max:159 shoes: New Balances 1064 (3)
Jogged out to Crosspool via Crookes, and then from the top of Stephen Hill did a four mile tempo down to the Post Office, and then along Rivelin Valley Road to just past the bottom of Hagg Lane (22.26 / 5.37). 2 minute jog recovery and then a pathetic attempt at Heroes all the way to the chippy (7.18). The idea of the tempo was to just get the legs turning over a bit quicker. It worked, but they were then smashed trying to get up Heroes.
