Leslie - I'm so laid back now that I didn't bother to take any splits The pace per mile in between warm-up and warm-down was either 7:00 or 7:24 depending on how much tempo v. easy running it contained. My guess would be around 6:40 m/m for the 400m reps, so very relaxed. Poacher - I am quaking in my boots 7 easy miles this morning @ 8:28 m/m, HR 139 (seems to be heading in the right direction again).
SJ - bit of a nightmare. Glad you're home safe and back into the training! GD - good sessions - all the best with your new job! Poacher - nice to see the return of #gymfail! Leslie - nicely ticking over. GM - good to hear from you. I'm sure you'll have entered the 10k by now! OO - hope you can fit in the training this week. Decided it was time to start the speedwork phase of my training, but just a gentle session to begin with. 12 x 400m tempo / 200m easy. 7 miles in total with average pace of 7:43 m/m, HR 155.
Lorenzo - you are certainly going places! Enjoy yourself. OO - hope you can find your form for GNR - a mini-taper might help. I was hoping to get a decent long run in this morning, but didn't get out until 4:36. So just 14 miles @ 8:06 m/m HR 145 (still slightly elevated from this cold).
Leslie - nice mile reps and a cracking tempo run. Nice 5k too. And more mile reps! GD - lunchtime mile reps! Whatever next? MLR of course! Congrats on the new job. Have a great time in Rome. Lorenzo - good royal flush and bike commuting. Did you bike or fly to Kosovo? Nice hill running. OO - sounds like a lovely 14 miler. Nice parkrun in the wind. Sounds like the whole family will be out there soon! Good to get a 20 miler in the bag whatever the pace. PMJ - glad you had a good week in Lyon. Good steady mileage. Jools - good running - building up nicely. DEot - excellent 23 miler. Taper soon! SJ - sounds like you were having a great holiday (not to mention the breakfast!) Hope you're on the move soon. GM - good to hear from you. Take care now. Great holiday in Pembrokeshire. Had a cold and high temperature so missed a few opportunities for running, but still managed to get 30-odd miles in. Certainly lots of hills here! Got back yesterday, so another couple of days before it's back to work.
GD - good 20 miler - that sounded like tough work. And good pace on your short run. Lorenzo - good bike miles. Pleased to hear you've entered Beachy Head mara. OO - excellent parkrun. Poacher - nice progress at parkrun. PMJ - nice week living it up in France. I don't have good memories of Lyon - hope you enjoy it more than I did! Leslie - good impromptu progressive run! Jools - sounds like things are heading in the right direction. DEot - great time for your 10 mile race. Back after a great weekend away. After 3 days off, I enjoyed a slow 8 miler this morning. Off on holiday tomorrow, so no more running for a few more days while we're travelling to Wales! Catch up with you folks in 11 or so days!