Running1:04:37 15.9 km (4:04 / km) +424m3:35 / km shoes: Adidas Adizero Boston 2013
10 mile tempo run!
Started in Broomhill. Up Crookes road to top of heroes, down heroes through rivelin to Malin Bridge. Then all the way up Loxley Road to Damsflask. Over the Dam up to Dungworth. Then Stannington down to bottom of heroes then heroes at the end.
Felt really good, well except for heroes at the end. That killed me.
Running21:37 [3] 4.41 km (4:54 / km) +50m4:38 / km shoes: Adidas Adizero Boston 2013
Running1:49:36 [2] 18.9 km (5:48 / km) +420m5:13 / km shoes: Inov-8 x-talon 190
On top path with group. Then me and Malley continued down wyoming up other side of the road to the edge then back into rivelin, up coppice and back along road
Running1:03:31 13.34 km (4:46 / km) +150m4:30 / km shoes: Adidas Adizero Boston 2013
ShUOC intervals.
With Horton and Houghton. Finally feel like back to normal training for first time since before JWOC. Was tired but not dead.
5min 3x1min 5min 3x1min 5min
1.46
356,323,329
1.48
345,311,333
1.48