Road Running 1:18:58 [3] 10.55 mi (7:29 / mi) +283m 6:55 / mi
shoes: Altra gray (Torin 4)
M-training: Intervals on hill (Lee Hook Rd bridge to near Grange Hall). 3 times 1/2 mile up, 45seconds rest, then back down at HM pace,then 90 seconds rest. Then 4 times 1/4mile up, 1 min rest, then back down at 10k pace and 2 min rest. Hilly warmup over Wedn. Hills (3 miles) and hilly cool down returning (2.55 miles). Levels 3 - 5 on the up, 2 - 3 on the down.
Average paces: Warmup: 8 / mile First set: 6:58 Second set: 6:45 (progressively slowing down!) . Cool down: 7:55 . (Total time is without rest times)
That was a serious speed workout. Lower back was protesting afterwards. I am also battling a cold (nasal to chest) but the fact that I can do this training tells me I don't have COVID 19.