This is intended to be my substantially lower mileage week with a decent tempo run on Tuesday, and then 3 very easy days before racing a 5k XC leg on Saturday and a HM on Sunday for my second serious one.
40 minutes easy
Hard tempo- 36:36- course record at Striders averaging 5:30 per mile over an extremely hilly course. Took 1:32 off my own record on the course we run most weeks of the year.
80 minutes at 8 minute miling
Friday: 45 easy
15 warm up, 16:39 5k XC leg - reckon that it's worth around a minute if done on a track from others times, 5 warm down
very short warm up, Stevenage half marathon in awful conditions and a tougher course than I remembered, ran 73:50 - not sure how much it's worth but probably a bit. Finished 4th behind James Lawler, Martelleti and Chris Smith. Generally very pleased- especially with champs qualifier.
Total running volume: 310 minutes ~40 miles
Aim was about 340 so losing a decent warm up and down for Stevenage was pleased.