Tempo Run 10km
1.5k easy; 3.5km @ MT pace (7:02m/k); 1.5k easy; 3.5km @ MT pace; 1.5k easy.
1.5k easy....OK
3.5km : 24:44; Splits = 7:02; 7:05; 6:44; (3:25).
1.5k easy....OK
3.5km : 25:28; Splits = 7:15; 7:05; 7:01; (3:30).
1.5k easy ... and happy to finish!
Total 10km.
It was SO humid at 11:35am when I started! I took the 'easy' sections very easy and then tried harder in the 2x3.5km. Glad to finish and get to some shade and a tap.
Good workout! Damn hot that time of the day too. Much as I hate early mornings I'm running at 7am on the weekends or after the sun goes down.
ReplyDeleteThat's a great workout LL. Don't know how you can push it at that time of day in the heat. Make sure you hydrate properly!!
ReplyDeleteThanks Ewen. I might try 7:00am for tomorrow's long run...might!
ReplyDeleteYes, good advice Strewth. At least my late runs prepare me for hot weather should it happen that way for a special event...like Canberra Half in April!