Mid week runs

In brief, 6 mile recovery run round Gartmorn dam on Monday. Once 3 miles clockwise in 27 minutes and once anti-clockwise in 26 - negative split!

Wednesday: 8 miles on the back road to Tilli and back along the railway track. This took 1 hour and something - I think 8 mins 20 secondsish. Slower than I would have liked as I was aiming for 7.2 mph and took exactly an hour to do 7 miles, with a push on the last mile. It is quite hilly at the start though I suppose.

Thursday: was supposed to go to the gym but didn't.

Today: went to the gym and did:

• Cross trainer 6 mins, level 12, staying above 10 mets.
• Treadmill, 9 x 0.5 miles at 8 mph, with 0.15 miles at 4mph in between. Yassos 7 and 8 at 1.5% incline, Yasso 9 at 1%.
  
• 1 x 0.25 miles at 8 mph, 1%.
• 12 x 2 on each of three grips for back machine, two grips for chest press, all at 20 kg.
• Treadmill 1 mile at 6.5 mph, 2% incline.

Quite pleased with this considered my knackered state - especially making all the Yassos without extra breaks of any kind. Will try and make up for Thursday with a hill run tomorrow.