Distance: 10.68 miles

Time: 1hour 30 min

Average Pace: 8:28 min/mile

Average Heart Rate: 126

Max Heart Rate: 137

Splits:

Mile 1 @ 8:17 min/mile
Mile 2 @ 8:25 min/mile
Mile 3 @ 8:17 min/mile
Mile 4 @ 8:18 min/mile
Mile 5 @ 8:43 min/mile
Mile 6 @ 8:48 min/mile
Mile 7 @ 8:31 min/mile
Mile 8 @ 9:17 min/mile
Mile 9 @ 8:29 min/mile
Mile 10 @ 8:08 min/mile

I was worried before this run if I could hit the pace for the intervals!

Well I did, and I really enjoyed the run

Good run – Ankle still at me, but getting better.

Good run, ankle getting better – great to get out for a long run

 Yesterday I did a bit of stretching, but had a day off otherwise!

Today I completed a 4 mile easy recovery run with the objective to keep my pulse between 125 and 135 BPM

I did the race yesterday, finishing the 5 miles in 34:01, in 12th Position.

It was a very warm windy day and over all I was happy with the race. At times I felt my pace was slow with the 3rd mile being slower than 7 min/mile pace (it was very hilly and very windy)

I was 14 seconds slower this year than last year https://keithnolan.com/2013/08/18/567/ and that was a bit disappointing, but I put it down to the Course for the first 6 months of the year and that I reduced the training volume I was doing.

I believe my ankle is getting slowly better and while I don’t think it made any different to the race yesterday it made its presence felt!

I did just over ½ a mile as a warm up and nearly a mile as a cooldown after the race, after the cooldown I stretched and went for a walk on the beach (in the sea) to help my ankle/legs recover. I also drank a protein shake.