Thursdays quality workout called for 4.5 miles @ 10k pace (06:09) However past experience had told me that 10k pace was out of the question - In March I completed 4.6 miles in 29:57 (06:31 pace @ 157 HR when my target was 06:18) and this time round it took me 29:54 for 4.5 miles (06:40 pace @ 159 HR when my target should have been 06:09). I thought I had matched my March time until I discovered I ran 4.6 fast miles in March compared to 4.5 on Thursday. The title of my March post was "not quite up to speed".
An 8 mile base pace run (07:20 to 08:10) on Monday morning saw me repeat my Saturday progression run where I started off with the first mile at 8:10 and finished up at 06:43 pace to get in under 07:30 pace overall for no other reason that my legs felt quite strong after the days rest.
I opted for a 6 mile base pace run this evening instead of the scheduled 5 x 1k @ 5k pace as I hope to combine these into a 1 x 5k @ 5k pace in the Novartis 5k Road Race tomorrow evening.