My Friday to Friday fitness activities log...
Fri - ran 3.80 miles - an easy pre-race run, during which I walked a couple of blocks to keep myself from doing to much.
Sun - Swansea Bay 10k - 51:32 a new PR.
Tues - ran 5.54 miles - slow and steady with a kick on the end, which was very pleasing.
Wed - Ergo three times 4 minute efforts - set a PR for this measure.
Fri - ran 3.86 miles of intervals (or what I am calling 'sprintervals' - I think you can see what I did there).
Weight - unchanged through the week.
High - new PR over 10k even though the weather was challenging.
Low - not managing to make more progress up the Concept2 challenge series leader-board.
Observation - Autumn is here as I did my first 'early' evening run in the dark for months.