Training

Easy run with 8 × 12s hill sprints

May 30, 2014 7.5 miles 1:11:38 9:31/mi

Intervals (6×1000m @ ~6:49 pace)

May 28, 2014 7.4 miles 1:01:25 8:14/mi

Easy run home via East Finchley

May 27, 2014 8.4 miles 1:16:52 9:10/mi

Intervals (6×800m @ ~6:53 pace)

May 19, 2014 6.3 miles 52:08 8:14/mi

Warm and breezy tonight, so with the Bupa 10K on Sunday kept things easier with just 800m reps tonight. Lost concentration on last lap and drifted a bit slower, but otherwise felt good. Too fast on first lap as usual!

Hot and sunny 14 miler around North London

May 17, 2014 14.3 miles 2:13:07 9:17/mi

Tempo run (5 miles @ 7:32 pace)

May 15, 2014 7.0 miles 56:13 8:00/mi

Easy run with 10 × 10s hill sprints

May 13, 2014 7.1 miles 1:06:42 9:22/mi

Intervals (5×1600m @ ~7:17 pace)

May 12, 2014 8.1 miles 1:10:33 8:42/mi

1 mile intervals with 400m of recovery. Windy and very wet, but pleased with pace.