Tricia - I guess it depends how long the LSRs are? 2 runs of say 3 hours within a few days would feel really tough, and probably be counter productive unless you recover really well.
NP - Hope the niggles clear soon. Good luck at parkrun and the 10k
4 mile recovery @ 9:15s done, legs felt less destroyed than expected. How they hold up for racing remains to be seen...
At a wild guess I think I'm in about 39:30 10k shape, but I am feeling pretty tired at the moment so might be a bit slower tomorrow. If it doesn't happen tomorrow, it's no big deal as I've got Stirling in 2 weeks.
MG - Great pace for the 11, and nice double on Tuesday
PR17 - I've never worked out the nutrition side of things either.
Club session tonight, may have ruined my race this weekend! 4x1km with a nasty uphill to finish. Tried to hold on to the tail of the 2 fastest runners in the group, not wise as I suspect they are low 35 (or faster) for 10k...
9 done at about 9s, felt easy once my legs got a bit of life back into them. Which took about 5 miles! Tempo planned tomorrow (7 with 4 @ HMP) wouldn't be surprised if I end up at the club session though...
NN - Great 10k, good luck on the track tonight don't think I've had a track session since about April
Gaz - Nice pace for the 9 miles
PR17 - Some nice training in there, good luck for whatever race you decide to do
Tek - 17.5 miles is still a good total for the day
MG - That's a cracking 9!
Done the club session last night after all. 4x4 minutes and 4x1 minute. The 4 minutes were to be at 5k pace, which they were (averaged about 6:07) but given it was a lumpy grass loop the effort was too high.