6.30pm 6 miles in 46 minutes 24 seconds
Year to date mileage 1101
Month to date 11 miles
Average miles per month 109
Average weekly rate 25.2
Weather: Wet and windy
Warmed up with a mile of the track before tonight's session which was three 5 minute runs at slightly slower than 10k pace then three 4 minute runs at 10k pace and three 3 minute runs at slightly faster than 10k pace. Finally we did a 400 metre sprint of the track.
In between each run we had a minute recovery. I ran the first 5 minute runs quicker than my race pace. I find you get tempted to run slightly quicker because you are on the track, still I was consistent with my times on all the laps. It was a fairly blustery evening and the wind picked up on the bends.
The final 400 metres I have never managed better than 1 minute 30 and I didn't do any better tonight.
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