Today was my best run since the enforced break by far, although the heat was brutal. As everyone in the UK must have noticed it has been roasting hot recently, and was about 25 Celsius by 6:15pm when I started running.
After the mess about on Tuesday trying out new things I resorted to my old faithful of a route across the fields and along the downs link as I was determined to do a consistent 3 miler. I set off at a steady 9:30 pace, and stayed between there and 9 min/mile for the majority of the run. Equally my heart rate stayed between 160 and 170, right where I was aiming for. This has to be some of the solidest running I've ever done, if not the fastest.
It was only in the last half mile as the ground turned uphill that the heart rate started to climb to 185 and the pace dropped as I protected my calf. The calf felt much better throughout this 3 miler than the last. Probably because of the more consistent pace and the flatter ground, and this run provides a nice base to continue building from.
The stats:
Distance (miles): 3.06
Time (mm:ss): 28:50
Pace (min/mile): 09:26
Average HR (bpm): 163
As last time a link to a google earth file via dropbox and GPS master from the Ultrasport watch HERE.
190 miles to go...
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