later today to find out...........
The incessant rain certainly made for a quieter 9 miler on the canal; far fewer walkers and cyclists, with or without bells! Tempting to go further but with another speed session planned for Tuesday decided that 9 would be enough. Usual scenario for the run. A first mile loosener at 8.59 then 4 miles just above target pace of 8.30 requiring a nudge over the final 4 miles to achieve the overall average.
8.59 8.39 8.38 8.35 8.38 8.19 8.13 8.07 7.56........averaging 8.27 (target 8.30)
So the end of another week which started unusually with that 5 mile race, followed by 3 recovery days, a track session on Friday, easy 8 yesterday finishing with 9 today. 49 miles on the week.
I was quite happy to face the challenge of a hot and sticky track session on Friday. In fact I was even disappointed that there was a fairly strong breeze blowing as usual. As I keep saying we have to race in heat don't we? Avoid it continually and we miss the chance to acclimatise. I decided to leave the choice of session until the end of the 2 mile warm up and opted for a strong tempo 5K rather than faster paced short reps which I'll be building back up to over the next 10 days.
The 12 and a half laps went much the same as today's canal run. Acceleration throughout. 1.52 down to 1.40........for 22.34. Best time for a long time for this solo 5k track effort despite the strong breeze.
55.3 1.51 1.49 1.51 1.52 1.52 1.50 1.48 1.47 1.46 1.45 1.44 1.40