Running1:10:00  11.6 km (6:02 / km) +50m5:54 / km
Warm up in waunfawr, strides on track 2km @ 85s laps // 7:05 total, easy jogging Then 3 x 6 x 30s speed, 30s recovery First set was good then felt strange twinge behind left knee and calves are tight right now so eased off and ran with cliff at the back for the next sets Nice evening :) Will be cautious for next few days, not worried though
Running50:00  8.2 km (6:06 / km) +300m5:09 / km
Bored by the prospect of running any usual routes from home so headed up the hill from marian's and explored a new track (new to me anyway), going through some fields and a lovely patch of beech woodland and came out near trawscoed farm, fun :)
Running1:27:26  14.3 km (6:07 / km) +50m6:01 / km
Warm up in Waunfawr, strides on the track Probs the biggest session i've done (8.4km of efforts whaaat) but chuffed to complete it all and also get a 400m pb at the end waheyy! 6laps @88s 5laps @86s (dropped off slightly at the end of this) 4laps @86s 3laps @85s 2laps @82s 1 last free for all lap - 68s!
First few with a 5-10min recovery depending on who Dic was chatting to, then the rest somewhat shorter