Missed my recaps so I'll just mention my last two runs briefly..
Saturday night after returning from Jerusalem I ran a 14km recovery run around RBS.
Monday afternoon I had a small break in the day and did my speed workout then, running 11km. The tempo run was broken up as 4 cycles of 2000m at 10km race pace, with 4 minutes in between of easy jogging. I must say this was difficult and my legs felt sore and tired. I ran as fast as I could when I was supposed to, but it wasn't fast at all.
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