Running long (long run) 40:00 [3] 9.59 km (4:10 / km) +150m 3:52 / km
shoes: saucony jazz
standard steady run around purdown and Oldbury court.
went up to uwe out across the ridge of purdown got attacked by a greyhound up by the radio tower. around the tower back down to the lake and along back along the valley stopping at 40 mins . really really windy along the top . sped upt to threshold pace for the last 2km . felt really good and it felt really easy especially on the hills really surprised by the pace :)
ran 4 times a week for the past month and im not injured i think this marks a record :P