I just finished a 7.084km running that lasted about 0hh:40mm:0ss !
It was fairly warm as I went out today. I headed for the cycle track to Stotfold that is pretty flat and straight. Good for sprints. My legs felt heavy, as they often do at the start of a run. The sprints were not too bad, but then there is the underpass under the main road that has a long uphill exit.
The sets of five sprints seem to go on much longer and you only get two minutes to recover before the next set with the routine I set up. That said, it was not too bad in the end with reasonable splits.
On the way back I took the long way by the allotments and then down some back roads to stretch out the distance.
I was really hot when I got back and needed to recover a bit before I was ready for a shower.
Dinner was dahl and rice with home-made naan breads. I may have an icecream later and as tomorrow is a public holiday I may have a beer too.
Run well and stay well.
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