stepping down week

The long run should have been a 9 miler at the end of the week, but the only day I have time for a 'long' run is today, and it is a bit close to Saturdays' 9 miler, so I decided to swap this week and next week and just do 6 miles, using partof Saturday's route

a tad slower than Saturday - which may be reflected in only a banana before I went out and not enough water - did not take a drink with me - and also the fact that I did do 9 miles on Saturday, which was the longest since Windsor.

so I've put Saturday's numbers on the equivalent miles in for comparison

Mile	Pace	AHR	Saturday
1	13:17	133	12:59 139
2	13:50	136	13:43 139
3	14:08	137	14:03 143
4	13:48	140	13:44 151
5	13:57	138	13:54 138
6	14:20	139	15:02 137
0.09	14:09	141
6.09	13:53	137	1:24:39

so in fact although the miles were a tad slower they were also at slightly slower HR too - I managed to keep the HR under 140 better

so I am happy with that