Monday 4 June 2012

AM: 2 Laps of Lyminge at recovery pace, had a day off yesterday due to slight calf strain on Saturday. Luckily felt a lot better this morning and gave me a bit more confidence for race on Wednesday. Splits - 8.16/ 8.28/ 8.01/ 8.35/ 8.00/ 8.05,

Distance:  6 miles         Time: 00:49:29           Ave Pace: 8.14 m/m

PM: Drove down to Canal bank at Seabrook with Lucy to do the following session which I ran at Lucy's pace. 10 x 40sec (approx 200m) with 1 min jog recovery. We warmed up with a mile loop around the canal bank in Seabrook before starting the session along the lower gravel canal path. 5 lots of efforts got us all the way along to Twiss Road, then we turned to do the second 5 efforts back towards Seabrook. Finished off run with 2 mile cool down. Pace of efforts were as follows- 5.52/ 5.59/ 5.20/ 6.05/ 5.45/ 5.32/ 5.48/ 5.20/ 5.47/ 5.25.

Distance:  5 miles         Time: 00:44:10         Ave Pace: 8.50 m/m