Grass run (50' mod + 6 x diagonals) 56:49  8.51 mi (6:41 / mi) +188m6:15 / mi shoes: salomon s-lab sense ultra
50' moderate over the golf course and did a bunch of laps round hilly field near the scout scar car park, then over to Kendal Green for the diagonals. Pace may have been a little to hot at times, but felt good and diagonals felt great.
Tried to keep same high cadence throughout, started of in lower gears and went up every 5/10'. Started working harder after minute 40, and then was in highest gear out the saddle up to minute 45. And slowly back down for the last 15'.
Grass session (20'easy+fartlek+20'easy) 1:16:17 12.0 mi (6:21 / mi) +3m6:21 / mi shoes: salomon s-lab sense ultra
Great session on some nice playing fields near the old rugby club. 20' easy at 7:22 minute mile pace, did some drills and got straight into it. 6 x ( 2' @ 10km pace / 1' easy + 1' @ 5km pace / 30" easy + 30" fast / 1' easy) + 20' easy. Felt good like I was able to push hard and work well. Feeling good. Mile splits for the fartlek: The 4th 5th and 6th mile were all 5:44. 5:35 5:36 5:21
Tried to keep same high cadence throughout, lower gears to start off with, going up a gear every 5/10'. Kept heart under 130 until minute 40'. Worked hard up to minute 45' and then went back down though the gears for the last 15'. Feeling very good today.