Progression 1:56:41  27.48 km (4:15 / km) +144m 4:08 / km
slept:9.0 shoes: Endorphin Speed
Great nights sleep and woke up feeling energised and a bit more human. Breakfast, coffee and a day of studying but escaped the books at lunchtime. Knee wasn’t achy today and still getting on fine with the calf raises. Chucking it down with rain all morning but cleared at lunch and was quite bright. Just the 30-40mph winds to contend with and made for a challenging run.
So a lot better than last time but not quite spot on. Ended up as 18km progression and a slightly longer cool down. Planning was good. Execution wasn’t great. 15mins easy up to the canal was fine and legs felt normal again - yesterday was just one of those days I think. After that I then tried to settle into an easy pace and every 3km, drop by 10s. Ballsed up km 1 but otherwise not bad on the way out. Straight into a headwind all the way out so was probably working a bit harder to hit the paces. As soon as the wind dropped I then over ran some km’s. Turned at 14km and not exactly a tailwind but more of a crosswind on the way back. The real error came when trying to hit 4:00min/km and ended up running 3:50’s. Tried to ease off but didn’t slow enough. Then carried on and hit 3:40’s as planned and last rep down at 3:30’s. With missing the 4’s it ended up dropping some of the distance of the 20km as planned. Couldn’t have really held on for 3:30’s much longer.
Legs felt okay today and moving well. No aches or pains which is pleasing. Just hard to gauge with the pacing and wind not helping. Otherwise pretty happy with that. Some proper bellends on the path though so was proper wound up by the end of the run.