I just finished a 8.13km running that lasted about 0hh:45mm:55ss !
<center>![image](https://xhaust.me/media/documents/images/2020-07-02_10-20.png)</center>

I was fairly well rested today as it is a few days since my last run and the cat has been allowing us to sleep in a bit longer. I still felt slow and heavy as I set out though. That generally seems to be the case at the start of a run. I set my [Garmin watch](https://peakd.com/technology/@steevc/my-favourite-gadget-garmin-forerunner-235) to the long intervals routine that I set up. The first one starts as I reach the cycle path.

This first sprint was fairly good at just under 5min/km. I eased right off for the two minutes of recovery as I turned off to head towards the River Ivel. That is a nice flat track that is pretty straight. Off I went again and this time I was flying. I hit 1km in 4:40, which is nearing my best for the distance. I kept going on that track and turned around to give myself time to recover before going properly cross-country on the next sprint.

I wanted to have another go at the Horse Gate to River Ivel Bridge segment at the start of the last sprint. It felt fairly good, but was 5s slower than my best. I did the rest of the sprint cautiously on the rougher tracks and then jogged home. 

I am pretty happy with this run. I am not sure I have managed all three sprints at sub 5min/km pace before, so I am seeing improvement. 

There were a few other runners out. I followed a couple from the church on the way home. I also saw fellow runner Graham out walking his dog. I hope that when lockdown is properly over we can organise more social running events.

Run free and stay well.
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