Definitely need today's day off
Also looking forward to a change of emphasis. Cycling this week to get a few hours in without the impact, ending up with ridelondon 100. Then it'll be back to work and lower mileage but harder sessions. Best opportunities to fit in around work are likely to be:
Thursday doubles - am steady with club's sub-3 crowd then pm tempo
Friday buggy runs - up to 2 hours with lil on my day off
Saturday parkrun sandwich - will gradually try to increase the intensity of these by adding more and longer efforts rather than just the 5km
Sunday long runs - could try to alternate going long and steady after a tough Saturday session, with a much sharper long run that I would want to be fresh for; gradually I'll try to build that sharp long run up from maybe 10 miles to start with to 20
Monday-Weds - no obvious ways to make it easy, so I'll just do what I can and focus on recovery. Will include speed sessions at least every other week, but with the plan being to keep these short and easy so that the focus is elsewhere.
Off-road running long 2:39:26 33.2 km (4:48 / km) +275m4:37 / km ahr:145 shoes: adidas Supernova boost (i)
First real long run, and the end of the first block of training. Good confidence boost - the numbers for this run (and this week) are a good amount better than for the last long run (and biggest week) of my abingdon build up.