800m intervals x 8. About 3.15 typical one way, 3:25 the other (hills). I experimented with a more upright running style with a longer stride and think it went well, will keep trying with it.
Usually my rest day but I swapped with Tuesday and did a 4-ish mile easy run. It was very cold and I wasn't looking to do more than just wander round town in the dark.
1 mile intervals with 2 min rest x 4.
6:37, 6:42, 6:37, 6:41
Better than normal times. Didn't do a 5th in the end.
That felt like a really good set of intervals, and I noticed my optimism come back in. I really felt like I was going to put some speed into the next 10k event and hit some targets, like I felt I was going to go all the way with my marathon.
Longer run. I've done so little over 1 hour since the marathon. Ran for 71:51, fair bit of road hills, maybe 7 miles. I t took me ages to warm up, probly about 45 mins.
You can see my training log if you're really bored: [url]www.veganfitness.net/viewtopic.php?f=8&t=16086&start=360[/url]