82 min
Start 16.30
Ran along the Eem towards Soest then back and across a circuit of the bridges at Eembrugge. Finished off with one of the tips in this month's Runner's World magazine. Ran 4 x 60m 'graduated sprints'. 20m speeding up, 20m holding top speed, 20m slowing down. Then jogged back the same distance, repeat 4 times. I'm usually too lazy to do much speed work but this way of counting 3 x 20 paces is just enough to make me feel like a 'real runner' without being long enough to feel like hard work.
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