Another decent week.
4.25 miles on the treadmill with an interval session of 2 mins at 16kph followed by 2mins at 12 kph, after 5 min warm up at 12kph and a 5 min warm down at 12 kph. Easier than last week but felt a bit tight chested and it was hard.
My evening run was curtailed this week so i did s second session on the treadmill with 10k in 43.15 for a reasonably hard tempo session. 9k at 13.7kph with the last
1k at 15kph. A treadmill PB!
15 miles trail long run ala last week. A new PB of 1.51.42 so 4.21mins faster than last week. I pushed the middle part of the run harder this week and was suprised how I kept the pace in the last 4 miles. I need to easy the intensity next week and stick to a steady 8 minutes a mile!
http://connect.garmin.com/activity/65686392
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