Wednesday was recovery day - four miles slow along my old route. Once again I discovered that my old measurements were a bit short!
Thursday was a 7 mile tempo run. Splits were:
7:40
7:15
7:15
7:05
6:55
6:50
8:10
I am doing tempo runs properly with only miles 3 to 6 being at tempo pace (half marathon speed.)
Due to being away for the weekend I had to do my long run on Friday. This was 14 miles down the Middlewood Way. My average pace was 7.50 min/mile and I did the last mile in under 7 mins for a negative split. Overall it felt comfortable.
This week I am in Madrid with temperatures up to 30 degrees forecast. Better pack the running bottle!
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