It felt good not to feel daunted about it! Usually I come back from holiday fat and unfit, but this time with running most days I came back exactly the same weight despite the excess food and drink!
The plan said I was to do 4 miles slow and then 6 speed intervals each lasting 30 seconds, with 2 minutes recovery in between each one!
I had programmed my Garmin with the workout so it could keep me on track and when I set off it was a fairly warm afternoon.
I had a route in mind in the hope that I would end up on the cycle path for the start of the speed intervals and I got it precisely right, which I was a bit impressed with! I was a little less impressed with my interval splits!
I knew I messed up the first one because my Garmin bleeped and I slowed down thinking the first interval was over, when in fact it was telling me I was halfway through!
Just as I completed my last interval the heavens opened and I was battered by torrential rain and I was still a mile from home! Instead of being wet through by sweat I was soaked to the skin with rain!
Welcome back to running in the UK!
My fast interval splits look like this: 11:00, 7:30, 7:48, 9:22, 7:00, 7:26.
I have an excuse for the first slow one but I have no idea what happened with the 9:22 one as I thought I was running like the wind during all of them!
The full run ended up being 6.84 miles at an average 9:23 minute mile pace! The 4 mile slow portion was at an average 9:03 minute mile pace!
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