Week in review: Autumn colors!

Long run

Quality training sessions

Hill pyramids: 2 x [1min hard/1min easy /2/2/3/3/3/3/2/2/1/1]

I really enjoyed this session again. It's awesome to have a high-intensity training session where I can run any route and do the intensity work anywhere I want. I ran well and had a great day out.

L2/L3 run for 1.5hrs

A good run where I ran consistently through the rolling hills. I want to be faster and more efficient running on hilly routes where the climbs are not too big as I believe these are important for my races in the next year.

I continued with my general strength and mobility program and I'm still pleased with how it's going.

Equipment used
Salomon Sense Mantra 2, Skechers GoRun Ultra, Nike Terra Kiger 2, Garmin Fenix2, 32Gi (Endure and Recover), Zero Point Compression (intense socks and ankle socks)

Garmin statistics
137bpm (average heart rate)

A good week consolidating on the higher mileage that I started the previous week. I mixed in a lot of hill running which I believe is important for my focus races next year. It was a well rounded week and good progress in my form.

A photo posted by Daniel Rowland (@danielwrowland) on

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