Thursday, September 13, 2012

Workout #2 ~~~ Tempo Run

Out early this morning...8:30am!  Two reasons : rain was forecast and the dog groomer was coming to clip and pamper Amy and Oscar!  Unfortunately neither one thinks it's a treat and both go into hiding as soon as it's time!

Program :  Tempo Run
1.5km warm-up
3.5km @ Short Tempo (ST) pace (6:26m/k, based on recent 31:18 5km)
1.5km cool-down.

I returned to Renwick streets for this session :

Few drills before starting
1.5k easy

3.5km in 22:11
6:25;     6:22;     6:11   +   500m in 3:11
Avg. Pace 6:19m/km.

1.5km cool-down + few stretches. 
3.5km
Whee!   I thought they were good, fast kilometres, but not difficult at all.  I could be as fast as a jack rabbit by the time I finish this 12 week program!

Today....6.5km
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1 comment:

  1. Ewen7:26 pm, September 13, 2012

    Ha ha. Our dog used to go into hiding at the mention of the word 'bath'. Speedy times! Virtual Partner will need a heart transplant to keep up.

    ReplyDelete

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