Reflections on last week:
Tempo runs need to be faster at the base (level 3), with faster/slower sections from that.
My training this week:
strides: 30min run; 30s fast every 5 minutes
Tuesday & Wednesday:
tempo build-up pyramid (3mins, 4mins, 5mins, 4mins, 3mins; 2mins between each) and stretch
strength and stretch
long run or TVXC Handy X