Running11:35 2.27 km (5:07 / km) +3m5:04 / km ahr:134 max:141 shoes: Brooks Trace 1 #2
To the gym. Fresh.
Strength and Conditioning 1:00:00 
Good numbers today.
Running1:01:16 15.17 km (4:02 / km) ahr:151 max:182 shoes: Brooks Trace 1 #2
Post-gym tempo with maia, rennie and miguel. Short WU then 11.25k at 3:44m/km round west cam. Chat was solid and felt very comfortable throughout. Not really fast enough to be a proper tempo but that’s fine - good work done.
Running39:02 8.22 km (4:45 / km) +3m4:44 / km ahr:136 max:151 shoes: Brooks Trace 1 #2
Strength and Conditioning 25:00 
Running26:51 5.66 km (4:45 / km) ahr:139 max:154 shoes: Brooks Trace 1 #2
WU. Far too quick round west cam. Ridiculous stuff.
Running20:09  4.19 km (4:49 / km) +4m4:47 / km ahr:143 max:170 shoes: Brooks Hyperion
Track sesh 1000,800,600,400,200 (3mins rest between each) Another pure speed sesh which did illicit some grumbles from myself but was in a huge pack and felt good so off we go. I believe I may have got a 1k, 800 and 200 PB in this sesh which I don’t know if that’s more cool or reflective of limited track sessions. After the 600 it was basically a sprint so put the foot down for the last couple. Haven’t run that fast in a very long time which was a bit of a shock but we got on okay. Splits were 2:46, 2:11, 1:35, 62, 27
Running28:44 5.01 km (5:44 / km) +11m5:41 / km ahr:131 max:164 shoes: Brooks Trace 1 #2
Running1:41:58 23.25 km (4:23 / km) +84m4:19 / km ahr:139 max:160 shoes: Brooks Trace 1 #2
Toft SLR - big group out today which was fun. Hot and sticky again but still very pleasant. Pace kept ticking along which is the right way to do it on a route like that. Firing range was being set upon by the gun boys so had to engage in some low-level trespassing to get back to the road. Dropped back from the group at this point to try and nurse young alex back to college on his longest run ever. Unfortunately he popped with 2k to go so did a top gear and left him behind but not before giving him strict instructions to refuel upon return. Captain compassion, what can I say? Biggest week ever - yes please.
Running31:33 6.57 km (4:48 / km) +2m4:48 / km ahr:134 max:142 shoes: Brooks Trace 1 #2
Sunny morning shuffle.
Running22:21 4.29 km (5:12 / km) +15m5:07 / km ahr:132 max:147 shoes: Brooks Trace 1 #2
WU with Henry
Running38:39 10.4 km (3:43 / km) +35m3:39 / km ahr:166 max:193 shoes: Brooks Trace 1 #2
Hareys sesh at Churchill 7x1200(90secs), 800 Measured distance was actually 1.17/18 but consistent so all good. A proper session! Lots of track peeps off racing today so the true long distance runners came out to play. Cracking pack for the first 4 reps - did a mixture of sitting in and leading and it went by without a hitch. Jamie and James started cranking the pace on the last few - didn't go with but did speed up as well which felt still reasonable. Was under the impression we would have a 3min rest or something before the 800 so was slightly horrified when I was informed that it would be 60secs. Nearly called a drone strike on John at the time (in my head) but actually this was a great idea as it meant you really were fighting for the 8. Overall, great sesh. Scorching day, big pack, decent times. No complaints.
Running19:16 3.45 km (5:35 / km) +11m5:30 / km ahr:134 max:145 shoes: Brooks Trace 1 #2