Training

Ran steady from home to Kannenfeld Park Gates (3.46 miles) the circuit inside the park is 0.57 miles or 917 metres.

Then I ran 3 x 917m with splits of 3:12 (5:37 pace) 3:11 (5:35) and 3:13 (5:38) I gave myself approx 1 minute recovery after each circuit. How the hell did I once race at sub 5 minute pace!!

Ran back via University Hospital over Rhein then along the eastern bank of the Rhein under the Dreirosenbrücke bridge (this is actually part of Sunday's race route) down through Kleinhunigen and home Routes 7.15 miles

8.86 miles

Time 59:28

Week 30.1 miles