A strong week again.
Tuesday - usual 30 minute treadmill session. 5 min walm up with 20 mins of intervals of 1 min at 12kph and 1 min at 16 kph. The last two faster intervals done at 17 kph, with a 5 min warm down. Weights and rolling, stretching session.
Wednesday - 8 mile tempo trail run with Tring running club. A couple of faster efforts mixed in and felt good.
Friday - 15 mile trail run steady. Felt stronger than the last effort but did not time things so probably went a tad slower.
Sunday - 5 mile road run back in Cardiff on holiday with the family. Did it in 32.40 which was pleasing as I pushed at a steady effort going out and harder on the way home. Compared to some of the Tring club efforts I was not pushing as hard so feel I could go a little faster.
32.1 miles for the week. 4.1 in the Mizuno's, 23 in the Asic Fuji's and 5 in my old Asic gel Kayano's (forgot all my running shoes - what a plank!)
Another good week in the bank, and some more strength I hope for bigger efforts later in the year.
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