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@Sainsburys_Ed
nailed my intervals, although i didn't quite manage to get the interval function going on my watch, next time, next time..
managed to average 7min30secs during the 'interval' stage so again a bit ahead of target but seeing as my weekly mileage has dropped from 50 to 30 this week i'm happier pushing myself on the pace front.
i can't decide to follow program and do an 8 miler LSR on Saturday or go for 2 laps of richmond park instead which is 14 miles, but it's what i did last sunday and i don't want to loose fitness in the first few weeks of my training programme