Running warm up/down 1:18:00 [3] 16.2 km (4:49 / km) shoes: Asics GT2000 #6 - Red
To/from Figgate.
Running tempo 16:01 [3] 5.0 km (3:12 / km) shoes: Asics Hyperspeed #2
Portobello parkRun debut. Fun three lap course. Started a bit fast then settled into a nice rhythm. T ran 21:29 - three minutes faster than four weeks ago :)
Running warm up/down 30:00 [3] 6.5 km (4:37 / km) shoes: Asics GT2000 #6 - Red
Running intervals 45:00 [3] 10.7 km (4:12 / km) shoes: inov8 f-lite 230 #3 (black)
20 x 500m on the meadows track. Solo and a little breezy but done without too much fuss. 1:30 Ave, 45s recoveries. Really enjoying these big sessions and my calves are starting to accept them too!
Running32:20 [3] 6.2 km (5:13 / km) shoes: Asics DS Trainer #1
The search for speed continues: 5x3 mins off luxurious 4 min recoveries. Giving Dougie a 10s headstart and chasing him down. Felt like I was running really fast but the satellites suggest 3:0x pace.