Running | Run.Spoon.Run

Gusty easy run with 10 × 12s hill sprints

August 11, 2014 7.6 miles 1:09:02 9:06/mi

LSR via Hampstead, Archway, Finsbury Park and the City!

August 9, 2014 14.5 miles 2:08:07 8:51/mi

Shorter than planned tempo run
(1.5m @ 7:27 pace)

August 8, 2014 6.3 miles 55:02 8:43/mi

Felt a tightness in my achilles/inner ankle about a mile in to the tempo portion of the run, so called it quits after 1.5 miles – better safe than sorry.

Easy run with 10 × 12s hill sprints

August 6, 2014 8.2 miles 1:11:55 8:47/mi

Easy run home

August 5, 2014 6.5 miles 59:07 9:04/mi

Intervals (6×1000m @ ~6:48 pace)

August 4, 2014 6.2 miles 49:08 7:53/mi

Felt better than last week, partly because I took it easier on the bike, partly because the weather was cooler. Very windy on the home straight for the middle 3 intervals. Pace getting back closer to my peak in June,

LSR back in London

August 2, 2014 12.5 miles 1:56:05 9:15/mi

Early easy run around the Severn

July 30, 2014 7.3 miles 1:06:22 9:06/mi

Intervals (4×1600m @ ~7:24 pace)

July 29, 2014 6.8 miles 54:43 8:04/mi

LSR around Worcester

July 27, 2014 12.0 miles 1:46:36 8:54/mi