A slight shock to the system coming back from a couple of days of not running (but dog walking) straight into a speedwork session. 12 reps of 400m ranging from 1:31 to 1:39 per rep. I think these shoes may have had it. They sounded (and felt) like they were falling apart, plus kept coming undone. GPS weirdness on one 50m accounted for some of the slower reps, I'll have to go the extra distance on my warm up in future to get to a clearer area (though it's no good for anything longer than 600m as it then has its own dense tree coverage).

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Mondays are for my running-specific yoga and strength and conditioning sessions (only one more week before we get a new programme). Followed up with an easy to steady 10k. Easy over the first half (which happens to be hilly) and steady for the second (including a stop to have a go on the zip wire).

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That was a warm one. Glad I had some water with me as I took the running vest so I could do some mid-run shopping. A nice easy 11 miles in the sunshine. Finishes the week with 40.35 miles (64.94km) run, including a speedwork session, a reasonable go at parkrun, and a long run of 11 miles.

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Another gorgeous Spring day, though a little chilly on the cycle to #parkrun. I took the opportunity to have a good run out, taking the uphill steady and the downhill hard. I was rewarded with my fastest time of the year and best age grading in two years (on this course). Stayed afterwards to chat and sort the tokens, bagging a volunteer credit.

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One of those gorgeous Spring days that are warm in the sun but still fresh in the shade. Happy equinox!

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Some deliberate moving around of heavy things, then enjoying the sunshine whilst getting some errands done on my rest day from running.

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Back on the Winter 8 route with club this evening, though there was nothing Wintery about the weather. 14°C (57°F) and still. Delightful.

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A full #tracktuesday session out on the railway path with a Moose fartlek. 5 reps of 3 minutes, 1 minute with 1 minute recovery between each rep. I was between 4:05/km and 4:10/km for the 3 minute reps (6:34/mile to 6:42/mile) and 3:54/km to 4:07/km (6:16/mile to 6:37/mile) tor the 1 minute reps.


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Monday again, so #scyforrunners and an easy 4 miles.

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A classic #parkrunsandwich getting my long run in today before supporting at Bath Half tomorrow. 39 minutes to #parkrun a 25:06 easy effort up and down the hill, and 37:04 back. Ended up being a little warm in the layers by the time I was home, but grateful for them on the way out. 12 miles total.

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