At the moment this is a serious long run of 2 laps over all of the hills I can find around the Bay. Each lap is about 13.8k and I usually do one then a flat lap of the Bay for 21/22k. I can't recall the last time I did a double lap if at all.
The aim was to run about 5.30 average with laps about the same time. I did that with laps of 75.40 and 76.29 and off course the second one was in the rising heat.
Nice first full week of focused training with a total of 127k which is about the right total. Apart from the two speed sessions all the other running was at slightly better than 5.30 pace. At least another 2 weeks at these paces before considering if the intensity should be increased slightly for all sessions.
Next week will be a bit unstructured as I am away near Byron Bay and so the routine is not as set.
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