Running

Track session (6 × (200m, 200m, 400m))

10.4 miles 1:21:12 7:48/mi

Equal distance recoveries. Still getting used to these shorter distance intervals – they’re hard work! Aiming for Daniels “I” pace of 1:24 per 400m, so pleased to hit this +/- a few seconds consistently the whole way through.

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LSR down to Hyde Park

18.1 miles 2:19:49 7:44/mi

Longest run since the Brighton Marathon in April! Legs felt good and the pace is the fastest I’ve ever ran a long run. I had to run it “naked” as I left my Garmin in the office on Friday – Strava was running on the phone in my pocket but I didn’t know what pace I was doing.

Slightly annoying I don’t have the HR data but I ran it at the same effort level I usually do a long run at.

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Easy "naked" run

6.9 miles 55:55 8:05/mi

Left my watch in the office so ran this “naked”, with just Strava on my phone in my back pocket to record it. Quite nice to not worry about pace and just run to feel.

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Track session (2×2 mi, 2×1 mi @ goal 10K pace)

12.0 miles 1:30:59 7:35/mi

I’ve switched to doing these late morning now the clocks have gone back. Overall pleased with the performance – definitely not easy but it’s not supposed to be and seem to be on track for a decent sub-40 performance in a little over three weeks time.

Didn’t quite mean for this to be 12 miles in total – had forgotten that with 6 miles of effort, plus recoveries and warm-up/warm-down, it would all add up.

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