A.M. Run on the cyclepath in the valley, 3k warmup, then 3 x 3k hard with 2k easy inbetween, finish with 3k cooldown. Target range was 11:36-11:51, I still felt some residue fatigue from Sun and the workout felt hard but enjoyable. Splits were 11:45, 11:48, 11:39. Total 19,2k in 1:25:06, av pace 4:26/k, 7:08/mi.
P.M. Short evening jog with Johanne. 5k in 30:03. |