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| Section for the 5km Tempo Run |
5km @ ST pace (6:53)
1.5km easy.
Light rain throughout but I like this weather which probably makes me one of the few who prefer it to the Summer we should be having.
Results:
3.5km warm-up
5km @ 6:37m/km.....
1.5km cool-down.
1k laps 6:49; 6:30; 6:37; 6:35; 6:34
Time = 33:08! That's faster than my most recent 5km time at Fisher's Ghost of 33:33, the time on which all paces are based for the 3 Key Workouts.
I had Virtual Partner running and, by keeping a close eye on him, I finished more than 100m in front! I was very pleased about that!
Total = 10km
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