Roger was on pacing duties for Rory so I set off ahead. Like all my other training I never have any plan and just go by feeling. The distance I had down for the tempo was 12k which started at the 17k marker without stopping. At that stage we were averaging 4.40s with lots of chatter.
The first k of the tempo came up as 3.37 and decided on holding 3.45s which I did relatively easily. Half way through I wondered whether I should push for 15k but as the other two were only doing 10 12k seemed OK.
At the end of the tempo I caught my breath by running a 1k flow followed by another 4 upping pace again to get me home for 34ks in 4.15s. On reflection I really should have stuck to the 15k tempo but after the tough Tuesday half marathon session I guess ok. I think I am still missing a couple of 30k tempos. Am planning one for Good Friday and will try at 3.50s. Will make sure I am fresh.
No rest for the wicked when I got home as cycled with Lukie to his game at the Bromley Arena. Disappointment when the Peckham team turned up with 3 players so ended up having a dads v kids game. More running. I joked with Lukie's coach that I had ran 34k that morning and he clearly did not believe me. Back home and then Ryder demanded he also go on a bike ride - holy crap.
I am totally knackered. 330ks done over the last 3 weeks.
Lukie thumping penalty after having been upended by one of the dads:
Ryder bike ride around the school playing fields:
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