1.5km easy
10km @ 8:05m/k
1.5km easy.
Because I find recovery takes longer these days, I had a decision to make about this longer tempo run. One way was to shorten the distance and keep the required pace OR run the longer distance at a slower pace. For today, I chose the latter and pleased I did as I felt good for the whole distance without feeling out of breath or in need of a walk break. Next week I might do the first option.
Beautiful day, sunny and warm; crossed over the railway lines out of curiosity as to what lay beyond, only to find the road led to a horse stud and wasn't going anywhere else. A loop uphill took me back to the cycle path and finally up the grassy slope which I tried to run fast (!) and finished with a short lap round the trees at the top... 13km done!
1.5km warm-up
10km @ 8:00 m/k
1.5km cool-down + few stretches.
I slipped, slid and sat in this puddle today just as I got to the car! I have left the shape of my 'seat' in the mud!!
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