Training | Run.Spoon.Run

Tempo run (4 miles @ 7:37 pace)

March 20, 2014 5.8 miles 45:49 7:56/mi

GPS was totally screwy today, putting me several hundred meters from where I actually ran, so distances and paces were totally out and I ran to heart rate. For the tempo section I was running a planned new 4 mile route, and based on split times I managed it at 7:37 overall, pretty sure it was wind assisted though.

Windy easy run home with 5 × 8s hill sprints

March 18, 2014 6.2 miles 58:11 9:20/mi

Intervals (5×800m @ 7:27 pace)

March 17, 2014 5.6 miles 49:01 8:45/mi

Testing my new trail shoes over a sunny Hampstead Heath

March 15, 2014 6.7 miles 1:06:16 9:50/mi

Tempo run (4 miles @ 8:04 pace)

March 13, 2014 6.1 miles 52:47 8:36/mi

Easy run with 4 × 8s hill sprints

March 11, 2014 6.3 miles 58:42 9:22/mi

Intervals around the Severn
(4×800m @ ~7:15 pace)

March 10, 2014 4.0 miles 34:02 8:29/mi

First intervals for a while, so started out with a basic 4 x 800m, with 400m rest. Was aiming for 7:30 pace, but got a bit carried away and wound up at 7:15 and below. Pace felt hard but manageable, so pleased with that.

Windy LSR around Worcester

March 8, 2014 9.1 miles 1:26:26 9:30/mi

Windy tempo around the Severn
(4.5m @ 8:02 min/mile)

March 6, 2014 6.0 miles 50:07 8:20/mi

Easy run with 3 × 8s hill sprints

March 4, 2014 6.3 miles 58:40 9:22/mi