Weekly ish Running update - all over the place and then back to the track!

So I've had an enjoyable last few runs, albeit mostly wet runs, around the country and then ending up with my first gentle interval session in about 5 weeks, I guess I am back from injury!

Run 1 - Hereford 6K...

The fam were in Hereford for a short break so did my old usual route, just building the pace back up, it was good to be back...

rUN 2 - Gower 5.5k....

Headed out with a mate, very nice run with his dog, and the pace mired by a LOT of mud which meant we had to walk for a couple hundred metres or so which brought the overall pace right down, and the hills, some of this along the coast, LOVELY!

Run 3 - Local 6K

I headed around the local park for my usual work break run and managed just below 5 min per KM pace which is pretty good for me, felt OK, main thing is the leg felt OK!

Run 4 - Intervals around Cyrstal Palace...

I went fairly easy on these...

6 times 400 at 4.40 4.30 4.20 4.20 4.10 and 4.10

And I felt OK - mainly my leg felt OK, I wanted to go a little faster - this was easy for 400s, but the hardest I've done in several weeks.

Future plans...

The plan is to gradually ramp up the intervals to 4 times 1K, it's basically 2 warm ups and then four hard ones, I was thinking 600 - 800, I may go like three 800s and then three 600s to make it a little more gradual, or even slower than that...

Two interval sessions a week from now on and one easy run.