A warm up of about 30 minutes preceded a tempo run of 10km in 33:39. Average pace was 3:22/km. And, that was it for Sunday.
Morning was a moderate 18.5km in 1:22:51, average pace of 4:24/km
Evening was a 10.5km in 52:21. Average pace of 4:59/km
Morning: 4km warm up. Farlek of 3 hard; 1 minute easy for a total of 48 minutes in 13km. Average pace for the workout was 3:37/km. Followed by a 3km jog as a cool down.
Evening was a 10.5km jog in 56:49.45. (5:25/km pace)
Morning: Moderate 21km in 1:31:37 (average pace 4:22)
Evening: 10.5 km in 55:49.50 (5:19/km)
Morning: 4km jog took me to the hill. Target was; whichever came first between 40 minutes and 8km of running up and jogging down a 300m section of a hill. It ended in 8km at 39 minutes. Jogged back 3km.
A 38km morning run in 2:34:56 completed another week of training for me.