Running long (Bristol Half Marathon) 1:43:11  13.1 mi (7:53 / mi) +192m7:32 / mi
Bristol Half Marathon Felt good on warm up, started at a good slow run for 2 miles. Then kept a good steady pace for the first 10km (average ~4.40 mins/km), started to tired and pace dropped for the last 10km (~5.00 mins/km). Nice warm down jog with Mark. Pleased with my time - I was aiming for 1:40-1:50.
Running intervals 57:06  10.64 km (5:22 / km) +107m5:07 / km
Intervals: Warm up - 8 mins with pick it ups Ran round cheddar with 16 hilly sprints with easy jog back recovery. Warm down - 7 mins
Felt a little tired and slow, but managed to do a few at my usual pace. Felt a bit of gastric reflux whilst running which I could still feel in the evening after food but was gone by morning. Maybe I ate too late or something.
Running31:13  5.05 km (6:11 / km) +94m5:39 / km
Nice short run with Milly up in the Mendips with the dog - ate lunch too late so didn't feel really comfortable. nice to be out and about off road in the mud :) should have run on Sunday as my legs felt a bit tired.
Strengh and Conditioning20:00 
only one set of the core session with Milly - tight on time before heading to the UBOC committee meeting!