Notes
Longer run than I've done in a while. Have to work in one longer run a week from now on to improve general fitness. Will start with around 1 hour and then bump it up gradually until I regularly run between 100 - 120 minutes once a week. This was a pretty good run - felt smooth most of the way with a few rough spots especially as I went over 45 mins. Really happy with the average speed and the fact that it was a longish run. Will work a tempo run and a long run into every weeks training and that should help me improve. Quite severe achilles pain in my right foot very early in the run but after stretching it a bit it was ok. Need to stretch it regularly