Weekly ish Running update - Two new standard run pattern....

Now I'm spending a little longer time in London these days, I've got my two standard runs sorted out - a local 6K around one park, and then a 10+K I can do with two laps around Crystal Palace, the latter is quite hilly and I like that.

Hence the three runs here....

Saturday... 6k local 1

Not too much to say here, I just headed out midday and got in a medium distance run, perfectly pleasant!

Tuesday... 11K pretty local 1

I headed out around 8.30 so had a lot of school traffic for the first part, then hit CP did two times around - lots of bits fenced off as they were dredging the famous 19th century dinos.

This was an enjoyable run I just took it quite easy expect for the last couple of K....

Thursday... 6K local 2

I actually mixed this up and did a few intervals, the first ever set around this local new-ish run, it lends itself to some longer intervals....

I started off with a 2K ish warm up and then at the first downhill section i did...

• 1* 1.2K
• 1*600M
• 1*200M
• 2*400M

I didn't push this too hard, but even so my heart rate was well 'up there', and this is more pace work than I'd normally do around the track.

The park is actually fine for intervals, a good chunk of the track is gravelled, the rest is, well, just dirt, so maybe in the winter that wouldn't be so good, but I'll guess I'll find out after the next rainy spell...

Next week's plans...

Well I'm on holiday so I think next week is just about getting in what i can!

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