Running32:45 4.24 mi (7:43 / mi) +18m7:37 / mi ahr:120 max:178 shoes: Asics Gel Hyperspeed (4) (8.5)
Home to Don Valley. With Paul from Waitrose.
Running30:00 4.39 mi (6:50 / mi) +3m6:49 / mi ahr:130 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)
5 * 1k with one lap jog recovery.
3.12, 3.11, 3.11, 3.10, 3.10.
That hurt. A lot. Just doing my best to try and hold onto Paul. The first track session back after a marathon is always tough, hopefully it will get better.
Running6:16 [2] 0.75 mi (8:19 / mi) ahr:115 max:125 shoes: Asics Gel Hyperspeed (4) (8.5)
Don Valley to work.
5 PM
Running34:16 4.71 mi (7:17 / mi) +121m6:45 / mi ahr:124 max:139 shoes: Asics Gel Hyperspeed (4) (8.5)