Steady running with 6x100m (walk back) thinking about style and moving the legs fast. Felt good.
Running tempo 2:22 [4] shoes: Asics GT-1000 2
Down at the acc/dec loop. Different time of day today so not as clear a route but not excuse. I think I ran it faster than Tuesday in general but one dodgey (punch) by me let me down on the first loop but happy with how I was on the rest. A real lung buster.
Acceleration/deceleration loop with changes in direction wee slope and corners. 3loops x2.
2:34 and 2:21. Active recovery of drills and jogging between.
Planning ahead course in Tweedbank taking in some non urban bits as requested. I didn't enjoy those bits as the course was armchair planned resulting in nettles but I did plan ahead well. Enjoyed it.
Then off for a sports massage, happy legs now.