A Testing Tempo Run ~~~~~

Today's tempo run was the longest over the past three weeks and also the most tiring! This is what I had to do ~~~~~

1.5km easy
3km @ Slow Tempo pace (7:43 for me)
1.5km easy
3km @ ST pace
1.5km easy

Set off from the school as always, after a quick visit to the goat paddock. The lump on "Mara's" face was a pocket of grass in her mouth, so Steve told me!  I ran the 'easy' sections easily and the 2 x 3km with what felt like good effort, especially the second one in which there were some hills and I was feeling really tired. Not hot, but a humid day.

 This, then, is what I did for 2 x 3km ~~~~~

1st 3km in 22:53
Avg. pace 7:38m/k
AHR 149 (94%).....inaccurate I assume?

1st 3km

2nd 3km in 23:03
Avg. pace 7:40m/k
AHR 135 (85%)...sounds about right.

2nd 3km with a couple of hills in the middle.


 

For today  10.5km