Big sand dunes with Tess, nice and easy pace, enjoyed the sunshine = 1 hour 48 mins
location Hillside 5K loop
20 mins at 1/2 marathon pace, followed by 10 x 45 secs at 10 K pace. plus 6 x smart strides.
Running into a stormy wind I found the going tough, but things improved as I turned around at half way.
now with the wind on my back i made good progress, finishing with 20 mins at 6.03 pace.
a short jog then 10 x 45 sec, up and down a gradual hill. after the first effort I got stronger and stronger, felt really good.
I always find the tempo runs hard work, without the adrenaline of a race even Marathon pace can feel tough to hold. Made it through = 59 mins
8 x 5 mins [ 3 mins MP pace-1 min 10k pace 5.44- 1 min recovery]
Average pace including rec = 6.30 pace.
Total time inc warm up-down =57 mins
CONGRATS TO Geraint Thomas, 2nd on a very tough stage and 2nd overall TOUR DE FRANCE
AWESOME ACHIEVEMENT LINK
Scott smashes through the 3 hour barrier for the first time, just a month after his last Marathon.
AWESOME ACHIEVEMENT SCOTT. LINK
NEW PODCAST FROM MARATHON TALK