Training

Short tempo run

April 9, 2014 3.5 miles 29:08 8:19/mi

Local running track was in use, so abandoned planned intervals session and instead ran a short tempo run back home.

Easy run with 10 × 8s hill sprints

April 8, 2014 7.5 miles 1:10:46 9:29/mi

Easy run with 8 × 8s hill sprints

April 4, 2014 6.6 miles 1:01:28 9:14/mi

Intervals (6×1000m @ 7:18 pace)

March 31, 2014 7.4 miles 1:05:05 8:45/mi

First intervals session at the local track today, glad to have a flat, traffic free place to do my intervals now I’ve binned the gym. Got a bit carried away at the start and did the first 1000m at 6:22 min/mile! Managed to hang on for around target pace for the rest though, so pleased with the result.

Windy but lovely and sunny long run

March 29, 2014 9.0 miles 1:25:50 9:34/mi

Tempo run (4 miles @ 7:52 pace)

March 27, 2014 5.8 miles 48:09 8:14/mi

Not wind assisted this time, if anything it was slightly against me! Pretty pleased with pace, felt a bit tired towards end but heart rate stayed nice and steady.

Easy run with 6 × 8s hill sprints

March 25, 2014 6.3 miles 59:59 9:34/mi

Nice low heart rate during the first steady five miles, which I’m pleased with.

Intervals (6×800m @ 7:22 pace)

March 24, 2014 6.4 miles 56:10 8:42/mi