Road running intervals 53:00 13.0 km (4:05 / km) shoes: Asics Hyperspeed (i)
Track reps at Crystal Palace
1 mile @ 10k, 2x 1.5 miles @ h/m, 2 miles @ mara, 1 mile @ <10k, all off 400m easy jog (~2:30).
Finished each rep with a fast lap, and ran the last one fairly hard. Session worked quite well, good to practice marathon pace on tired(ish) legs and building up to a bit of a kick.
Times: 5:58, 9:16, 9:18, 12:57, 5:40
Road running warm up/down 21:50 [1] 3.7 km (5:54 / km) shoes: Asics Hyperspeed (i)
Road running long 1:34:00 20.0 km (4:42 / km) shoes: Asics 2160
HFW
went the long way via Rotherhithe and the Waterlink Way, except got a bit lost coming from the new office and took a massive short cut, so ~20 mins shorter than planned. Although I started to get a small niggle in my l. calf so that's no bad thing.
Picked up to marathon pace for the last 9-10k, true to form it was tricky to hold that pace on the WW.