2x 4m at MP

Date	11/01/2016
	1	2
1	7:32	7:11
2	6:40	6:38
3	7:00	7:16
4	5:38	5:35
Total	26:49	26:39
Distance	3.9	3.9
Avg m/m	6:53	6:50

Well, just slightly over intended marathon pace but with over 14 weeks to go that was a good run. Difficult one to come on Wednesday.

https://www.strava.com/activities/468333010

And a suffer score of 114 and 19 in the red - that'll be for the hills since we didn't need too much threshold running.

2x 4 mile Cemetery Loop

Just a bit of a Garmin fail tonight as it recorded the first loop and the first mile of the second, I must have caught the buttons - so I'm hoping I can use Andy's stats to complete (done and adjusted to suit my run).

Threshold paced run.

I like this route since you get to run the full cemetery hill 4 times but once at the top there is enough respite to keep the pace up.

Date	24/11/2014
	1	2
1	7:12	6:59
2	6:28	6:29
3	6:56	7:02
4	5:36	5:23
Total	26:12	25:53

Coaching 9 - 2x 4 mile Cemetery Loop

Threshold paced run.

Rather disappointed to have just 5 turn up tonight; it was mentioned that we provide less information on the calendar (tongue in cheek of course). This is a good course  as you get 4 tough hills but a little respite after each one, but probably better done when its light, since the top section of cemetery hill is dark as is the early section along Park Avenue.

Date	27/10/2014
	1	2
1	7:13	7:24
2	6:45	6:49
3	7:04	7:09
4	5:53	5:48
Total	26:55	27:10