running long 1:39:00 [3] 10.5 mi (9:26 / mi) +300m8:40 / mi ahr:138
Eccup Whin, slowly. Speeded up a little bit after an hour when I decided I was probably going to make it home in one piece. Warm but not too bad in the woods.
running long 1:55:00 [3] 13.0 mi (8:51 / mi) +350m8:10 / mi ahr:144
Kirkstall bridge, Calverley bridge, Hunger hills, Runway lights, Clayton wood, Butcher hill. It was quite hot, and it was a peaceful run. Not trying too hard. I didn't see any interesting wildlife, as usual.
hill intervals20:00 [5] 2.3 km (8:42 / km) +200m6:04 / km
Hill intervals at Sugarwell. Felt tired beforehand. Tried a bit too hard on the 2nd and paid for it on the 4th, but a big improvement over the last time out. 2:07, 2:02, 2:09, 2:15.
running warm up/down 30:00 [2] 2.5 mi (12:00 / mi) +60m11:10 / mi
Terrain running tempo 19:31 [5] 3.5 km (5:35 / km) +80m5:00 / km ahr:160
Meanwood sprint course. Went at it pretty hard but still not strong enough on the hills. Quite good all the same. There is a lot more vegetation about now.
running warm up/down 14:00 [2] 1.5 km (9:20 / km) +40m8:14 / km