A.M. Warmup 5,5k in 28:42. av pace 5:13/k, 8,24/mi. Then as I had a flat stretch and I couldn't be letting Tom have all the tempo fun on his own today I did the 'Cooper Test', 12 min run, result - 3.21k. Finished with my intended workout, a hard effort hill run. 5k splits, 25:27 (up), 22:09 (wavy), 20:41 (2nd hill and down). Cooldown to finish, 2k in 10:10.
Total 25,7k in 1:59:11, av pace 4:38/k, 7:28/mi.
Evening. Paced Johanne for a short run in the woods. Legs sore and tired. 6,2k in 35:42, av pace 5:45/k, 9:16/mi. |