3 x 10 minutes (90s walk)

Easy run

5 x 6 minutes (75s walk)

Easy long run, 15 weeks to Manchester

Another well executed session, my third in a row. RPE, pace and HR all in the right place. Overall RPE for the run was 6/10 maybe. I think I can forgive myself now for running a little too fast on fresh legs after the Christmas mileage cut-back.

It was the coldest night of the Winter so far here, side streets and anything in the shade were still frosty. However we're lucky in Exmouth. There's no snow on the ground, and I knew from my run yesterday that by 11am the sun and sea breeze would combine to clear ice from most of the esplanade allowing me to do this workout safely.

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Gary Qualter

5 x 6 minutes (75s walk)

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3 x 10 minutes (90s walk)

Easy run

5 x 6 minutes (75s walk)

Easy run

Easy long run, 15 weeks to Manchester

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