Nice going Gul, that's good discipline to put that test together and monitor it.
A quick note on the track session last night. 6 x 1k with walking 200m recs (around 2 mins. I felt shattered from the previous night's 15 miler and only having one rest day in the previous 7 days (58 miles)
However, I was surprised at how it went. warmed up with a 1.5 mile easy run with some strides to wake the legs up, then got the session going. The coach set my pace at 3.45 per 1k (somewhere around 5.50 per mile pace) Splits were, 3.42 - 3.45 - 3.42 - 3.40 - 3.42 - 3.37
I feel tired today. Did a 15 miler last night, it was warmer than I expected. Ran with my pal and we just took it easy. Didn't check the watch until the last mile, really surprised to see 7.50 pace. It also completed a 7 day period of 58 miles with only one rest day. The day before was a 6 miler at 6.56 pace which seemed to be a breakthrough run. Sometimes in a campaign a run comes along and I feel I've gone up a level
Tonight is 6x1k at the track and then I'll rest for 2 days (socials planned). I may ask the coach to bung me in a slower group to avoid overload.