Road running race 1:03:39 10.0 mi (6:22 / mi) +120m6:08 / mi ahr:173 max:183 shoes: Mizuno wave hitogami
Fred Hughes Somewhere in between marathon effort and flat out. Bits felt reasonably cruisey but with the rolling hills and icy patches I also had to dig in a little to keep the pace up. Happy to let myself get boxed in and started very steady as a result, was about 7-8 miles in before I stopped overtaking. Bit surprised to be a minute quicker than two years ago with a lower hr and 10k in my legs on the way there. Hopefully that is a good sign.
Running (buggy/bag)1:10:20  11.7 km (6:01 / km) +120m5:43 / km ahr:129 shoes: Mizuno wave hitogami
Easy to the race with sal and a little warm down after
Road running intervals 1:13:02 17.0 km (4:18 / km) +75m4:12 / km ahr:162 max:182 shoes: Asics Hyperspeed (ii)
8x 1 mile, sort of Treadmill reps, staved off the boredom by devising a complicated system. 2x 800 tempo/800 marathon pace, 4x400/200/400/200/400 with the 400s hard and the 200s float, 2x 800 tempo/800 marathon pace 1 min easy after each pair of 800s, 2 mins easy after each set of 400/200/400/200/400. The last 800 felt very hard yet slow, just like the end of a marathon, and at marathon pace, so the session worked.