7.13pm, 7.12 miles, 1.05.30
2 mile warm up – 9.17m/m pace
4 x 2 mins
6.45 m/m, 0.30mile
6.46m/m, 0.29 miles
6.29m/m, 0.31 miles
6.38m/m, 0.30 miles
4 x 1 1/2 mins
6.22m/m, 0.24 miles
6.43m/m, 0.22 miles
6.48m/m, 0.22 miles
6.47m/m, 0.22 miles
4 x 1 min
6.44m/m, 0.15 miles
6.08m/m, 0.16 miles
6.22m/m, 0.16 miles
6.39m/m, 0.15 miles
4 x 30 secs
5.34m/m, 477 feet
5.58m/m, 430 feet
5.45m/m, 450 feet
5.44m/m, 454 feet
1.3 mile cool down 9.31m/m and 8.20m/m pace
I really did not want to go tonight and then as is happening more frequently now I really enjoyed myself, these times are even better than last week and I felt stronger as well. What a difference when you are not doing a long run on a Sunday!
I think a lot of people are wondering what on earth I was playing at all through the winter being so slow on Monday nights but it was mostly because of my long runs plus the fact I have a different attitude to my running now that I am getting faster!
