Finished off the week with an easy 9miles on friday & Tempo run on Saturday. Struggled through the first few miles on Friday but was grand by the end. This still left me a little apprehensive about doing the tempo as I was planning on doing 7 miles which is longer then I had ever done before. After warming up I got into a nice rhythm, the wind was n't as strong as last week (although it was in the same direction). I felt comfortable untill the 6 mile mark and had to push myself through the last mile, both physically and mentally. No mile was slower than 5.58 which was very satisfying with an avg. pace of 5.56/mile. Was tired afterwards and could only manage 9min/mile pace on trip home albeit up hill. Was a nice way to break 70 miles for the first time in around 6 months.
Only managed an hour yesterday, had planned 1.45hours but decided to listen to the body, knee and hip were quite sore and just felt flat so called it a day. Did lots of icing and stretching for the rest of the day so hopefully that'll sort it. Weather was absolutely horrendous aswell so it was an easy decision to make!
Did an hour this morning in glorious sunshine with only very slight discomfort so hopefully on the mend.
Friday:9miles @7.18HR140
Saturday: 1.6warmup 7miles @5.56/mile HR169 Cooldown 1.8
Total for week:70.8miles
Sunday:8.2miles @ 7.31HR137
MondayAM:8miles @ 7.17HR137
PM:5.5miles 7.26HR142
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