Well after a couple of days break from training and a painful sports massage - it was back on it. After an early start at work I got out for a decent 10 mile run around the Meadows in Chester. With the legs feeling much fresher from the massage - no pain no gain!!!!!
Kept the HR really low in first 6 miles @ under 140bpm for most. After the Eccleston Ferry bank I decided to try and use a shorter quicker stride whilst continuing with a low HR. Managed to do a nice 3.5 miles @ around 90rpm cadence - up from my normal at around 82 rpm :0) felt weird at first but kept at it and noticed an increase in speed - with each of the 3.5 miles under 7 min miles whilst HR was still steady in the Zone 2. Wow going to try and continue if that really does work - just got to make sure the HR stays low but felt pretty comfortable. Going to read up more on this cadence stuff
See my garmin from the run
http://connect.garmin.com/activity/164481226
After that it was onto BodyPump for an hour - probably a bit much after the run - as the squats certainly took their toll :0)
Time to rest now :0)
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