Thursday : 5km...as you feel.
Another cool day..ran it as I felt, i.e. slowly & not well!
Friday : 3km warm-up
4 x 30 seconds up steep hill....walk down.
1km warm-down.
Felt better today....in time for Sunday's long run! Hill repeats OK.
You can never run those easy recovery runs too slowly - well, unless old ladies pushing walking frames are overtaking you.
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