Another satisfactory week.

4.2 miles on the treadmill in 30 minutes with a 20 minute interval session of 2 mins at 16kph followed by 2 minutes at 12 kph.

6 road miles in 44 minutes - tempo effort.

15 mile long run in the cold foggy rain(see Garmin below) in 1.56.03 so a new PB. First 11 miles are hilly/undulating muddy/icy trails followed by a road mile and 3 miles on a canal. I 8 minute miled until mile eleven, so the last 4 miles were in 28 minutes which was a good fast hard finish. My legs felt stiff near the end but could have kept going for sure at a similar pace for a while longer. Another positive step.

http://connect.garmin.com/activity/64537878