I was not at work today, so I took the opportunity to visit a running shop and bought a new pair of shoes. They are Asics and they seem very comfortable.
Later in the day, Gill looked after Kane while I went to the Gym. The schedule instructed me to include 4 x 10 minute intervals with 2.5 minute recoveries in between. I was a bit over-ambitious with the speed of my intervals, I attempted 16km/h with 11km/h recoveries. However by the time I was four minutes into my third interval, it was clear that I wasn't going to be able to complete the intervals at that rate, so I cut my run speed down to 15km/h.
I then finished and went home and I have spent the last hour or so packing for a week in Portugal. I have figured out a basic route for the next couple of days, but will have to work out a long run for the weekend once I arrive.
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