Madbee - Sounds like it was worthwhile racing then. Assuming the winner is who I think it is she's good friends with my girlfriend and super speedy.
DT - Good report there. I wish we could see video evidence of your roaring!
My 13 miles was something of a struggle last night. It was very sticky and I was struggling from the off. Misjudged the wind as well so had a whopping head wind for the entirety of the faster last 5 miles. There was no way I was hitting HMP for this section as planned so had to make do with MP. Glad I've at least got it out the way.
Lou – Yeah agree. You don’t often hear of people running at that intensity if they are not marathon training. I’ll be banking plenty of running at that pace over winter – something I failed to do last year due to illness and it certainly cost me.
Charlie – Welcome back. Sounds like you kept up to speed with training whilst away. Should feel easy now you are out of the heat!
Skinny – Enjoy your hols. Don’t skimp on the training.
Session of 10x800 (on the roads) last night with 60 seconds jog recovery. Felt stronger the longer the session went on and very controlled throughout. Average pace of 5.41 for the session which hopefully, like the 8x1k session we were talking about last week, is a decent predictor of 10k pace. Probably not realistic for me at the moment but I live in hope!