Running | Run.Spoon.Run

LSR down to Greenwich

August 30, 2015 14.4 miles 1:56:48 8:07/mi

Nice run down the Regents Canal to see the Tall Ships Festival at Greenwich. Surprisingly muggy out!

parkrun warm-down

August 29, 2015 1.6 miles 13:43 8:31/mi

parkrun warm-up

August 29, 2015 2.5 miles 21:20 8:31/mi

Recovery w/4×100m strides

August 28, 2015 6.7 miles 59:24 8:51/mi

Recovery run

August 27, 2015 6.1 miles 54:41 8:57/mi

Easy with 2 × (5 × 150m)

August 26, 2015 10.0 miles 1:25:42 8:33/mi

Easy run via Victoria Park

August 25, 2015 9.0 miles 1:16:56 8:32/mi

Progression run

August 23, 2015 16.0 miles 2:08:10 8:00/mi

First third easy, slowly ramping up the effort. Second third around middle of LT heart range. Final third mixed effort as I made my way back up the hills.

Hot easy run with 10×12s hill sprints

August 22, 2015 8.0 miles 1:11:58 8:59/mi

Hard work in 30º heat!

First part of easy run

August 22, 2015 1.9 miles 16:50 8:47/mi

Hit lap and started my hill sprints too early!