A.M. Cool and pretty windy. Goal was 4 x 2k with 1/2k rec at 4:00/k. Warmup was 5k at an easy pace, then the 2k's as follows: 1. 8:00, 2. 8:08, 3. 8:12, 4. 8:07. Cooldown for a couple of k. Missed my target but it did blow some cobwebs away. Total 16,6k in 1:14:14, av pace 4:28/k, 7:12/mi.
P.M. Short distance hill run with 3 circuits around the top before jogging back down. Windy and cool. Total 10.2k in 50:44, av pace 4:59/k, 8/mi. |