Its a new week, so a new round of punishment! We did a route in London that took us through city streets and then up Adelaide Street to Sunningdale, and back down Richmond to the the University and back downtown again. That was 11.9 miles, and then I added another 1.5 miles after that -- 13.4 miles total. There were _lots_ of hills up to and on Sunningdale road, so it was a good precursor to Boston.
Here are my kilometre splits:
The good news is, though, that my hamstring felt much stronger than a week ago. It actually felt like it was contributing on the uphill segments of the run.
My average pace was 5:47 per kilometre -- 9:18 per mile -- which was about the same as last week. But this was a longer and definitely hillier run, so definite progress.