Off-road running long 1:25:45 [1] 15.9 km (5:24 / km) +175m5:07 / km ahr:134 shoes: inov8 race ultra 290
Again v easy, the last few days have been exhausting so the runs have just been about salvaging something.
Since running strongly on thurs my fastest k has been a 4:57 downhill today, tells a story.
Road running tempo 1:11:00 16.5 km (4:18 / km) +150m4:07 / km ahr:162 shoes: New Balance 1500
Swan walk
Ran first half with Steve who was on the edge so I pushed on to paul and Patrick. Then worked hard over and especially down the small hills to keep a good pace going.