Conditions have not allowed any fast running so after a couple of days off and a week of long hard runs it was time for a sustained tempo effort.
I decided the 8 mile loop round Childwickbury taking in Beeson End Lane was the route. First mile would be a warm-up and then up to z4/5 on the heart rate for the middle 6.
Off I went in a freezing gale. Wearing shorts as it would be soft not too. It was dry but the wind was behind, which would be a tricky element on the way home.
I reached the end of mile 1 in 8.28 and then set off to raise the heart rate. The next few miles were 6.50, 7.06, 6.45 and 7.21. The last one was muddy and it was impossible to keep up the pace. Mile 6 was the hill and with the heart rate elevated it was hard work and into the wind, 8.37 in the end.
The finishing miles were 7.37 and 7.23, that included Crabtree Lane and Milton Road.
8 miles completed in 60.09. Not bad as my best previous time was 72mins.
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