6.15pm miles in 54 mins 46 seconds
Week to date mileage 13 miles
Month to date mileage 50
Average weekly rate 30.2 miles
Average monthly rate 131
Year to date 828
Lifetime 10421
I ran down to the track for tonights track session and warmed up with a further 5 laps.
The session tonight was a good one which allowed no chance to settle into a rhythm.
It consisted of a pyramid type set of intervals - 3min 30 secs at 10k pace followed by a 400 metres then a 3.30 with a 300 metres and then a 3.30 with a 200 metres.
30 seconds recovery in between efforts before a recovery of 5 minutes then a second set which was in reverse so we started with a 3.30 and a 200 meaning we finished with a 3.30 and a 400 metres.
After a lap warm down I jogged home.
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