Running32:50 7.16 km (4:35 / km) +61m4:24 / km ahr:118 max:145 shoes: Green More
Still feeling good except a bit tired from the shock of being back in work full time this week. Glad the Achilles seems to have held up well to the increase in volume.
5 PM
Running1:16:57 18.32 km (4:12 / km) ahr:143 max:180 shoes: Black/Blue Ride
4 mile progression, 1 mile steady, 3 x 1 mile (90 s) 5.28, 5.21, 5.13, 5.04, 5.55, 4.54, 4.40, 4.52 First 5 miles on the grass and then jumped onto the track for the faster miles. Roasting hot but feeling pretty controlled until the 4.40 and then I was cooked. Looking forward to a lie in on the weekend as it looks like I'll be in the office for the start of next week as well.
Running30:23 6.37 km (4:46 / km) +69m4:31 / km ahr:112 max:128 shoes: Blue Float
Easy morning jog
5 PM
Running1:05:25 17.07 km (3:50 / km) +11m3:49 / km ahr:143 max:168 shoes: Black/Blue Ride
I'm St Andrews after work, running in the outside lanes of the track because it was tipping it down and I didn't want to spend the session slipping on the grass. 6 x 4 mins (2 mins) Running just over 3 laps in lane 4 each time which agrees with what my watch was telling me in terms of paces. ~3:04-3:08 for the reps and ~3:35-3:45 for the recoveries. Felt very comfortable throughout.