Once again I had Thursday afternoon off work to get the medium long run done in daylight.
The run home from work is normally 6 miles but I have found a way of adding enough detours to make it 15 miles, including a couple on my favourite trail.
Today my legs were working well and so was the watch! The first 8 miles were at a comfortable effort and were mostly well under 8 minute miles. Then after some uphill miles to the trail the pace dropped to about 7:10 as I increased the effort.
15 miles averaging 7:40 pace will do fine.
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