Grass run (20'easy+5miletempo+20'esy) 1:06:42 10.2 mi (6:32 / mi) +98m6:21 / mi shoes: Salomon s-lab Speed
Did it on the bigger playing fields each lap was about 0.6 of a mile. 3 miles warming up, took us to 21 minutes and we got straight into the 5 mile tempo. Felt okay, pretty windy and the ground was quite soggy so probably quite slow but the effort was definitely there. Probably a tad faster than tempo towards the end but found it very hard to judge. Callum dropped me on the last mile by about 15 seconds. And then we did about 16 minutes easy and walked about a mile back to the house. Feeling relatively good. Mile splits: 5:56 5:46 5:42 5:37 5:31
Grass run (15'easy+fartlek+15'easy) 1:10:00 10.0 mi (7:00 / mi) +394m6:14 / mi shoes: Salomon s-lab Speed
Warm up with drills and lunges. 15' easy and then the 8 x 800m with 600m roll on. The 800m was mainly all gradual climb with about 30 seconds of steep climb at the end, then the 600m roll on was all flat and down hill. One loop took just over 5 minutes and they were fairly consistent in timings. Found it pretty tough but got into a rhythm and it felt good to be working hard again.