training run #1329

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Tuesday 15 August, 17:27

20C, hot, sunny.  An 8 mile run-commute home including speedwork.  The plan called for ‘gears’: warm-up, 75-80% effort marathon pace for couple of miles, then 80-85% half marathon pace, then 1 mile at 90% effort 10k pace, then cool-down.

It was hard to judge effort in 5% increments while running up- and down-hill.  but gave it a go and definitely found top gear for the 1 mile.  Legs knew they’d worked hard as I climbed the hill home during cool-down.

Drank 500ml water, sweated buckets. Enjoyed it.

Distance:  7.73 miles

Time:  1:08:19

Avg pace:  8:47 min/mile

Calories:  869

Ascent:  562ft

Trainers:  Brooks Glycerin


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