Running2:20:00  19.0 mi (7:22 / mi) +585m6:44 / mi
Long run out to Wharncliffe, Greno, Oughtibridge, Worrall, Hillsborough Golf Course, Loxley Valley.
Tried to keep a descent pace throughout. Annoyingly stopped my watch half way round and forgot to start it again.
Run was bookended by run ins with strange individuals. The first was a man with a tattooed face who was walking a tiny horse on a lead in wharncliffe and a man in a camo jump suit walking down from the robin hood with a metal detector over his shoulder.
Running1:24:50 12.27 mi (6:55 / mi) +398m6:17 / mi ahr:132 max:160
Run out to coppice track and then did Kenyan hills (trying to keep a good pace up and down). Managed 4 up and down reps (4.54, 3.56, 5.01, 4.07, 4.58, 4.06, 4.53, 4.00). Good session and 34.49 (6 miles in total).
Clare and Candyman joined in too which made it a lot easier. Also bumped into Ian at Riv Cafe on the way down which was good - he was looking well.
Running1:15:00 10.19 mi (7:22 / mi) +394m6:34 / mi
Missed Hallamshire because left work late - really need to be more disciplined. Punished myself by doing hilly foxdahl intervals with a coppice track rep thrown in for good measure. Feeling sluggish and struggled to push myself.