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@HatBeard
Tough track session tonight. final run of this 'plan' to try and hit sub 45 mins.
https://www.mcmillanrunning.com/articlePages/article/39
goal was 3x 2miles at 7:00 min/mile pace.
was fucking tough but managed to hit the following paces which i'm pleased with
Repeat 1: 7:03 / 6:55
Repeat 2: 7:07 / 6:52
Repeat 3: 6:58 / 6:55
finished with a 100m sprint and was done for by that point but quickly recovered for the cool down.
I need to run sub 7:14 to go under 45 minutes but am hoping to stick to my 7:00 pace goal and aim for a 43:30 but given my 10k is in greenwich park the hills might prove to be my undoing though I intend to attack the downhills and bank some time and then just try to power up the thankfully short uphill sections and hopefully not eat into my mile times too much.
either way my PB of 46:22 looks like it will be falling hopefully even if I do struggle with pace a bit.