Notes
down the Thames - uneven surface - gravel, grass, asphalt
5min warm up
16:02 tempo, 2min easy - 3:53/km slightly downhill
17:12 tempo, 2min easy - 3:57 first half (up) and 3:57second half (down)
16:15min tempo - 4:02pace for 10:10 up, then 3:59pace for 6:05 up
8min easy cool down
49min 29s tempo running total
solid run off hard hill session day before and 6 hand grenades at night
left hamstring a mild twinge in last 5 min of the tempo. keep an eye on it during long run sunday.