Ran home from work in 18:02 for 2.66 miles, average pace 6:47/mile.
Pace splits: 7:05, 6:42, 6:28
The performance group training session was long reps on the cricket pitch. We ran about 0.7 miles in total as a warm-up to see if our planned loop starting at the top of the hill was going to be viable in the fading light, which it wasn't, and then an easy 0.36-mile loop taking in both football pitches to assess the distance. We settled on just over a lap and three quarters to make up a kilometre, which we ran 6 times. I wore my Inov-8 Roclite 285 instead of spikes for convenience.
0.66 miles in 3:44 (5:40/mile)
0.64 miles in 3:37 (5:39/mile)
0.63 miles in 3:38 (5:44/mile)
0.62 miles in 3:34 (5:43/mile)
0.62 miles in 3:33 (5:41/mile)
0.63 miles in 3:34 (5:42/mile)
Afterwards we walked over the bridge and ran 5 short hill sprints. Total distance for the session was 5.07 miles.
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