Monday Evening: 3ish miles at 10:00mm - messing around running to and from stations to try and get back home. Basically a rest day.
Tuesday Lunch: 5 miles at 8:45mm - Lunchtime canal - bit faster than I thought I was going which is good. Struggling a bit running in the Altra Torin - not good grip in the rain but maybe I just need to roughen up the surface of the shoe a bit.
Wednesday Morning: 4 miles at 8:15mm - Easy in - moving well at the end
Wednesday Lunch: 7 miles at 8:30mm - Ravens loop reversed - wrong day though so didn't see anyone though!
Wednesday Evening: 5 miles at 8:30mm - Trundle home
Thursday Morning: 5 miles at 9:30mm - Easy in with Bob
Thursday Lunch: 7 miles at 7:30mm - Intervals with Ravens - 6 * sort of a km at sort of 10km pace - 3:17, 3:23, 3:17, 3:12, 3:18, 3:16 on a 5 minute loop.
Thursday Evening: 5 miles at 9:15mm - Easy home - first run in Altra Escalante 1.5s. Felt pretty good.
Friday Morning: 5 miles at 10:00mm - Easy in with Bob
Friday Evening: 5 miles at 8:45mm - Date night - loop around Sutton
Saturday Lunch: 9 miles at 8:30mm - Easy Mitcham loop with Gaby
Sunday Morning: 13 miles at 7:30mm - Progressive long run at Kingston Half with Gaby
Sunday Lunch: 5 miles at 6:15mm - East Surrey League XC - good hard effort ahead of next week
Totals: 10 hours and 57 minutes, 78 miles
Summary: Good week, nice volume and was very pleased with the interval session which I'm doing very controlled and is a significant improvement from a month ago. Good progress. Nice to combine both the Kingston Half on Sunday and a run around the East Surrey League which wasn't particularly impressive but was good to get me back on the mud and prepping for next week.
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