6.15pm 7 miles in54 minutes 27 seconds.
Year to date mileage 1153
Month to date 64 miles
Average miles per month 110
Average weekly rate 25.2
Weather:Cold, dry clear moonlight November night.
Tonights track session if I can remember it was as follows
2 minutes at race pace 3 times with a minute recovery in between. Then 4 x15 second bursts trying to cover as close as possible 100 metres each time.This was followed by another 2 minutes at race pace 3 times with a minute recovery in between. This was one set and we did 3 in total with a 3 minute gap in between sets.
It was one of the hardest interval sets I have done or perhaps I was just tired after Sundays race. With the two minute runs I regularly ran 400 metres in 1.40 and then slowed for the final 20 seconds which I am sure isn’t quite the right thing to do. After two sets I was dead on my feet, I think the 15 second burst of sprinting turned my legs to jelly.
I also ran more than normal in the warm up – 6 laps simply to keep warm.
Running in Suffolk 