AM: easy run twice round Lyminge, took the dog with me this morning and he trotted along side me remarkably well today with very minimal pulling. Pace: 7.33/ 7.49/ 8.00/ 8.18/ 7.49/ 7.54. Recovery run before tonights interval session.
Distance: 6 miles Time: 47:28 Pace: 7.54
PM: From Club, two laps of Polo Ground warm up and drills. Then main session was 8x3mins with 1 min standing recovery between each. Tough session tonight and we had a fair size group, at least 10 taking part. In future weeks we will move the standing recovery to jog recovery. Pace for each of the efforts tonight was as follows: 5.13/ 5.24/ 5.28/ 5.34/ 5.30/ 5.36/ 5.26/ 5.24. Although lost pace a little in middle of session recovered and bought in back over last couple of efforts. Two mile jog cool down.
Distance: 9 miles Time:1:12:43 Efforts Ave Pace: 5.27 m/m
LONDON MARATHON - 21 April 2013
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