So I managed 4 runs in the past 6 days, if I include a cheek 3KM run I don't include here!
Saturday Long Run
I think I am allowed to call 16K a proper long run, anything 10 miles or over counts IMO.
I headed out early on Saturday before the heat and really enjoyed this extended run around Breinton. The same as two weeks ago I just added on another couple of KM and ended in town, for a coffee and croissant, nice!
Tuesday longer intervals...
It cooled down a lot and I headed out along the same route as Sat initially but turned off earlier to make a 7K total distance, and did some odd intervals, basically mostly flat or downhill...
Roughly
- 1KM
- 3 times 500M
That's more than I'd usually do, but slightly slower given the longer distances, I was a bit knackered but the end, probably went too fast as I'm used to shorter distances!
Not a bad overall pace though, happy enough with that!
Friday Steep run...
I was in Reigate, so headed down the UP Reigate Hill, NB you don't get a feel for it but this involved around 1.6KM of a 9% average incline, sometimes a bit more level sometimes steeper!
The rest was flat or down, but a slower pace due to the massive hill, you don't gain as much back on the down!
I had minded to go a little longer, but I was a bit time constrained and going further wouldn't have added in too many more hills, so I'm happy with this overall!