Weekly summary - 7 weeks to go

I'm very pleased with how my slow pace is improving. Sunday's run was over Portsdown Hill, but my average pace was still about the best it's been for such a low HR. The Thursday intervals were my fastest ever, yet my heart rate never rose above 85% (149bpm) - way below lactate threshold.

I was a little tired after the Sunday run, and tired yesterday, but after a good night's sleep last night (Monday), I feel good. I had some aching in my medial soleus last week, but it seems OK now.

It's all looking pretty good!

Big test next week in the Mad March Hare 20 where I'll be testing out my pace at marathon effort - 83%MHR. The plan is to run easy for the first 5 miles, then lift my pace, or rather effort, to marathon pace and hold it to the end. Hopefully this won't take too much out of me.

Monday	Rest
Tuesday	8.1 miles	Club run typically 8:00/mile 80%MHR
Wednesday	7 miles	Easy run 64%MHR	Dropped my usual 15-miler as it's a recovery week
Thursday	10.8 miles	a.m. 5 miles easy, p.m. 5.8 miles 400m reps interval session	Efforts typically 6:50/mile max HR 85%MHR, recovery 158m ~50s
Friday	10 miles	Easy pace 64%MHR
Saturday	5 miles	Easy recovery 65%MHR 113bpm 8:57	Good pace for such a low HR
Sunday	16 miles	8:44/mile 72%MHR including 300ft climb	Very pleased with the pace - fastest yet for a low HR long run
Total	56.9 miles