Thursday, March 20, 2014

Tempo Run With/Against Virtual Partner!

I allowed VP to run this morning!  Guess who won?

My program :
1.5k easy
3.0k @ ST (Short Tempo) pace
1.5k easy
3.0k @ ST pace
1.5k easy.

Basing 5km time on 35 minutes as of this week from previous 40 minutes, I set VP to run at 7:11m/km...according to the F.I.R.S.T. 5km training program.

Those 2 x 3km were tough!  I took only 500m easy after the first 3km because there was a long downhill facing me and I wasn't about to let that advantage VP!

1st 3km in 21:21.  Avg. pace 7:06m/k   YES!



2nd 3k  in 21:24.  Avg pace 7:07m/k    YES!

 
 
So pleased with myself.....for a change!

Finished both 3kms over 30m ahead of VP!  A triumphant restart to our long relationship!  Have to admit to nearly killing myself to stay in front of the little man on my Garmin!

Today : 10.5km





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