25.3 miles this week.
4 miles in gym at 7m30 secs a mile on a profile. hardish fartlek essentially but uphill sections rather than increased speed running on the flat.
6.3 miles on the road at a steady to firm speed - approx 47 minutes.
15 miles long run in 1h 56mins 50secs averaging 7mins47secs a mile - in the snow at Ashridge - beautiful, freezing cold (minus 3), good fun and the only runner out there!
http://connect.garmin.com/activity/58980417
A decent week - the long run felt hard in the last 4 miles or so and I struggled to run fast on the flat section at the end, felt stiff afterwards and tired all day. However I was not stiff the next day and recovered well.
