Running

Breezy, warm Worcester 16 miler

July 31, 2015 15.7 miles 2:15:46 8:38/mi

Windy track session
(3×1200m, 3×1000m)

July 29, 2015 8.0 miles 1:03:58 7:59/mi

Despite tired legs from the 12 miler yesterday, and a strong wind on the home straight, really pleased with the pace I managed for these. All intervals were within a second of each other too! Definitely one of my best ever track sessions.

Breezy medium-long run

July 28, 2015 11.9 miles 1:43:13 8:41/mi

Long progression run

July 26, 2015 15.0 miles 2:00:34 8:02/mi

Roughly 1/3 easy, 1/3 moderate, 1/3 tempo, although it’s hard to be exact due to elevation change! Felt good.

Easy run with strides (2×(6×100m))

July 25, 2015 10.0 miles 1:29:12 8:55/mi

Medium-long run via Victoria and Finsbury Parks

July 23, 2015 10.8 miles 1:35:18 8:51/mi

Track tempo session
(2×20 mins)

July 22, 2015 8.0 miles 1:02:20 7:47/mi

Recovery run on heavy calves

July 21, 2015 6.6 miles 1:00:59 9:14/mi

parkrun warm-up