Easy warm up/down 17:42  2.08 mi (8:31 / mi)
Easy warm up before the session. Work mate leaving today so we are out for lunch. Friday night is date night with my son so 6am alarm call it was. Not really a fan of running so early as it feels like it takes me a while to get going in the morning. Banana, water and a hot cup of Active Root and out the door. took the first mile to Duthie Park easy to give the legs a chance to wake up. Legs a bit sore from all the foam rolling last night but ok by the end of easy.
Session (4 x 2k HMP w 1k steady) 53:06  7.51 mi (7:04 / mi)
Laps of Duthie Park for the session, felt a bit of a struggle from the start tbh. Dark when i started but nice to watch the sunrise, bit of a breeze that just seemed to always be in my face.
8:27, 8:24, 8:27, 8:17 for the 2ks
4:36, 4:43, 4:55, 4:49 for the 1k steady recovery
Ran the first 3 reps anti-clockwise at 6:46-6:48/mi pace with the recoveries slowing from 7:24-7:35-7:55 pace. Ran the first 100m of the 3rd recovery at easy then picked it up to steady. Right hip started to tighted during the 3rd rep and i was starting to struggle but focused on only a few more quick laps to go. Losing the will to live I changed direction for the 4th rep and found it mentally easier and was able to hit 6:40/mi pace which was a surprise. Running a bit late for getting to work so the last steady recovery included collecting discarded clothing and getting onto the DSL. Conditions for the session weren't ideal so pretty happy with that. Did some stretching after the session before the easy home.
Easy warm up/down 20:21  2.38 mi (8:33 / mi) +65m 7:53 / mi
Easy home then picked up my rucksack then continued up to work. Mostly uphill and energy levels were getting pretty low by the time i got to work. More streching of the tight hip when i got to work, I've just spent too much time sitting on my butt this week!!
Lunch at The Chester (was Simpsons) was rubbish, totally not worth the early alarm call.