Rotterdam Diary - 9 weeks to go

Training adaptations kicking in well

• 16.2 mile run in very windy conditions, but with an average pace of 7:00/mile and an average HR of only 132 bpm.  This is very encouraging.
• 10.1 mile segment of a longer run at marathon HR-effort (148 bpm) with an average pace of 6:24.
• 3x 1.7M Dive Centre Loop at 10k effort - average 9:56/rep (5:50 mile-pace) - only a shade below my best ever session on this route 4 years ago (average 9:53/rep) when in my best-ever shape.  However, last week's session was only off 90s recoveries vs 2 mins in 2010!  
• Mileage last week = 59 (last 4 weeks 56, 51, 59, 59)