AM: Easy 4 miler this morning calfs very tight after yesterdays track race. One lap of Lyminge splits: 7.49/ 7.44/ 7.39/ 7.59.
Distance: 4 miles Time: 00:31:15 Ave PAce: 7.48 m/m
PM: Interval session along promenade just below Coastal park running towards Sandgate and back. Jogged there from club, then did some drills and strides before starting session. Session was 6 x 3mins with 2 mins recovery. Longer recovery set as wanted all interval to be hard and consistent. The pace of them were as follows: 5.15/ 5.35/ 5.37/ 5.29/ 5.35/ 5.24. Apart from 1st one the others weren't to bad for consistency.
Cool down was jog back to the club.
Distance: 6 miles Time: 01:07:32 Ave Pace Interval: 5.29 m/m
LONDON MARATHON - 21 April 2013
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