Have the garmin times but too tired to post so here is the week roughly! Will add in important work-out splits...
Sunday: 4 miles @ 7:30mm, 20 miles @ 6:18mm at Thames Riverside 20- good run and felt like I was jogging along with bloke in second place before putting 6 seconds into him over final 100m.
Monday: hour easy running to Liverpool Street
Tuesday: hour steady with OUCCC @ 6:43 - good natter with Matt, Chris and Lee.
Wednesday: 15 warm up, Teddy Hall Relays (18:01- 4th fastest leg- huge number of big scalps - reckon it's worth ~ 15:15 for 5k), 15 wd
Thursday: Travelling most day. 40 recovery at ~ 5 in the evening. PM PM (about 9)- 15 easy, 20 steady (~6:40mm), 15 easy.
Friday, 15 wu, 69:36 @ 5:40mm (7 laps Battersea Park, fast first lap, rest all between 9:55ish and 10:00- 10:00 = 5:42mm), 18 wd
Saturday: 35 wu jog to WC Park Run, Ran it at tempo in 17:05 pushing last few hundred to break Andrew Mercer (course worth at least 30 seconds possibly up to /over a minute depending on conditions - is a bog at the moment), 40 wd on way back home.
623 minutes run (~83) with Garmin spitting out average pace of 7:12 and 86.52 miles which is probably a bit more accurate!
Summary: A very solid week's work. Tough stuff at times but 3 very solid runs. 18:01 at Teddy Hall was a great run narrowly behind Chris Busaileh and Chris McGurk who both ran stunningly at the Southern and Midland Road Relays respectively. The MP run around BP I was pretty worried about but actually went pretty well- especially solo and late at night. My legs felt very heavy the next day at WC ParkRun but tbh that was expected and nice to sneak the win on very heavy legs. Finally- Thursday evening- definitely a sign of a better attitude - in recent years being tired I'd have just said sod it and stayed in- actually drove to the nearby town and ran in the dark.