A very warm day.....still over 22 degrees now at 4:15pm. Last night I made the decision to do more running on soft grass surfaces where I could also run barefoot. This morning I drove across to Bowral to use the track at Chev where I'd run on Tuesday. Unfortunately, the grass has completely covered a large area of the lane markings and, more unfortunately, there's quite a bit of prickly pear and bindii on which I managed to tread a few times. Stings like crazy! VP was set to run 6:22m/k.
Program for Tempo Run
5km @ ST pace (6:22 for me)
Few drills + 1.5km warm-up
Splits : 6:18; 6:09; 6:06; 6:07; 5:51
Time : 30:33.9......that's the best 5km in a long time and I was very happy with that time!
33:33 Fishers Ghost 2011, 31:18 Bankstown, Sept. 2012 and 30:33 today. Now..... if I can do better in Canberra!
1.5km cool-down + stretches.
Today : 8.5km