Very easy 9 1/2 miles

NDS session: 4 sets of 4 x 400m efforts 45secs recovery, 2:30 rest between sets

2 mile warm up jog before NDS track session

NDS morning intervals: 4 x 4mins effort 90secs recovery

Easy 8 1/2 miles from Taverham to the city on Marriotts Way

Pretty tough for a tempo run I thought as I only just managed to stay under 4:20 a k average pace for the 3 miles (I managed 4:12 a k pace to be precise for the 3 miles according to my Garmin). The warm up was 1 1/2 miles long and the cool down was a mile. 

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Ross Palgrave

3 mile Tempo @ target 4:20 a k pace

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Very easy 9 1/2 miles

NDS session: 4 sets of 4 x 400m efforts 45secs recovery, 2:30 rest between sets

2 mile warm up jog before NDS track session

NDS morning intervals: 4 x 4mins effort 90secs recovery

Easy 8 1/2 miles from Taverham to the city on Marriotts Way

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