Notes
Overall I run a 9.5 per mile. However, I started easy for first 3 miles and then I put 4 faster miles scattered to the last mile. I was doing just about tempo pace or maybe 10 to 20 sec slower than temp for those 4 miles. I tried to go easy but I think I did a medium pace and put a lot of effort because of the tough weathe + demanding course. This is a new course which I designed on the RL this morning. I wanted to run a different course as I am bored repeating the same routes. It was pretty hilly, a very interessting course indeed but tough one for a 12 miler easy one. So, sorry coach but I think I worked harder than you would have expected me to run. However, I did enjoy once again. I felt generally O.K but the joints felt a bit tight today and CS more prominent. It is the change in the weather. I will now try to recover and take it really easy this week as a much longer run is on the meny for next weekend. Another amazing run but a tough one.