Notes
As part of program reshuffling, I decided to combine the 11 miles tempo with a long run. This means that I will not miss any of this week's workouts, eventhough last week's MP workout was pushed to this week. Did Daniels' style workout of tempo, long-ish easy run, then tempo again. After 4k warm up, ran 2* 2 miles tempo in 13.15 each (av 4.05 pace) with 3mins jog. This was followed by 65mins of easy running at around 5.10 pace. I then did 1* 2 mile + 2*1 mile tempo with splits 13.00 (4.03 pace), 6.31 (4.05 pace) and 6.26 (4.00 pace). Total 8 miles of work in intermittent form vs 7 miles continuous as envisaged in the program, but overall I am pleased to be able to do some HM pace work, even after 2 hours of running. Was totally spent at the end.