Road running warm up/down 29:19  6.03 km (4:51 / km) +58m4:38 / km ahr:155 max:175
Road running intervals 16:47  4.8 km (3:30 / km) +2m3:29 / km ahr:169 max:191
Road running warm up/down 29:59  6.09 km (4:56 / km) +71m4:39 / km ahr:164 max:178
Battersea Park. Intervals (6 x 800m, off 2:00 recovery) - splits 2:48, 2:47, 2:49, 2:49, 2:50, 2:45 (average split 2:48, average pace 3:30/km). Good first intervals session of this marathon build-up - felt quite hard work on the odd-numbered ones into a slight headwind, but still hit slightly above target pace overall.
Trail running2:17:42 32.2 km (4:17 / km) +43m4:15 / km ahr:158 max:185
Hampton Court Park/Thames path/Bushy Park.
Big key session - 10km easy, 20km at Marathon Pace, 2km warm down (for total 20 miles). Pleased to get through this pretty much on target. 4:00/km MP felt ok to start with, but soon became hard work and at 6-7km in I wondered how much longer I'd be able to keep it up for, it felt such a long way to go at that stage. But I then had a new lease of life, and a really good middle section where it felt relatively comfortable. But it became really tough in the last 4km and I slowed down quite a bit disappointingly - but just about hung onto target overall pace to do the 20km in 80:03.
So I was pleased to hit the pace target for this, still 9 weeks out from the marathon, but it felt like very hard work at the end and I'm wondering how on earth I can run that pace for the full 42.2km. But I've had similar feelings previously and it all came good in the end, so I'll try to have faith in the process. Should take heart from the fact I've just run pretty much a half marathon at 84:30 pace (after a 10km "warm-up", and a 3rd consecutive 70+ mile week) which until around a year ago was roughly my standalone half marathon PB - so I must be getting into pretty good shape right now, even if it feels like too hard work at times.