A.M. Warm and dry this morning and I felt good after sleeping a full 8 hours. I ran down and up the cycle path in the valley to keep the terrain flat.
Warmup for 3k, then 15k tempo run at 1/2m pace in 59:42, av pace 3:59/k, 6:24/mi. Cooldown 3,1k to make up the 1/2m distance. 1k tempo splits:
4:00, 4:01, 3:58, 3:59, 3:57,
4:01, 4:04, 3:55, 3:56, 3:59,
3:59, 4:01, 4:01, 3:57, 3:54.
Total 21,1k in 1:28:18, av pace 4:11/k, 6:44/mi.
This felt a good and enjoyable workout. |