A.M. Warmup for 4k, then 8k tempo run at about 15k race pace, av pace 3:54/k, 6:17/mi, cooldown for 4,6k. A reversal today of how I normally feel at tempo pace, I started uncomfortably and then got my breathing into a better rhythm, focused on good technique, and felt stronger and faster during the run with a negative split. Really enjoyed the workout today. Total 16,6k in 1:09:16, av pace 4:10/k, 6:43/mi. |