Running (Specific endurance) 2:59:00  19.6 mi (9:08 / mi) +1121m 7:45 / mi
slept:7.5 shoes: Salomon speed
3 Peaks recce (missing out Whernside)
Warm day, but not too warm. Max 17 degrees. The plan was to go moderate on the hills and the rest easy.
Legs a little heavy to start with and took a mile or so to warm into it. Felt motivated and effort was moderate plus up Pen-y-Ghent (ran all the way). Then the long flat section. I guess the effort was easy but not dawdling. Annoyingly I had an evolving blister on my right heal which distracted me a bit and perhaps forced me to run a bit slower. I havn't had blisters with these shoes before but havn't used them for a while. I wanted to test them on this course but have decided they're a bit too aggressive anyway. I got stuck in again going up Ingleborough and pushed on (the steeper the gradient the less my heal hurt). I was looking forward to a long, flowing run off but couldn't quite find a nice rhythm. I was probably a bit low on fuel by this point (I had a gel at 90mins - Long Haul, but no more) and the heal thing didn't help.
All in all I think it was a productive session, just frustrating about the foot. I probably have a little of last week's exploits still in my legs so a couple of WORK days will do me good.