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Training Diary: 4 Miles Easy with a Big Hill Hard

Rob Murray
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Rob Murray

Rob is a self confessed running geek, obsessed with all things related to the sport, whether road, track or triathlon.
Rob Murray
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The UK is currently experiencing its summer; three or four days of amazing April sunshine that will then predictably give way to months of cloud and rain. This is the best time of the year for running in my opinion, as the evening light lasts longer and the sun comes out, with enough chill in the air to keep it comfortable.

The Session

So last night I headed out into the lanes on an unplanned route and for an unknown distance! Swatting insects from my legs as I ran I had a vague idea of taking it easy after running fairly hard for three days straight.

Not much to tell – I ran for 4k at a fairly easy ‘hold a conversation’ pace. I then hit a point that’s a slow climb that turns into a steep, short and sharp hill, so tried to power up that as fast as I could. Finished with a slow 1k, didn’t want to push it too hard as I knew I had a track/speed session the following night.


Distance: 6.4k (4 miles)
Time: 28:17
Average pace: 4:24/k

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Author: Rob Murray

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