Thursday, November 20, 2014

Tempo Run ~~~~~

....and a hot one at that!  I didn't start until 10:00am due to a lack of sleep during the night which meant I had to cancel meeting Leah at 7:00am, catch a couple of hours sleep and then attempt today's tempo run.

I didn't feel too bad running but when I stopped I was lathered in sweat and feeling any old how!

So here's what I had to do :

1.5km warm-up
3.5km @ 7:27m/k  (based on a 5km time of 36 min in F.I.R.S.T. Program)
1.5km cool-down.

This is back to Week 1 of 12 in the F.I.R.S.T. 5km program.

3.5k of 6.5km

Results  ~~~~~
3.5km in 25:46
AHR 87%;  MHR 97%
Avg Pace 7:20m/k...just made it!
TE  3.5  ~~  Improving!
Splits:  6:58;  7:18;  7:54....3:35

Total : 6.5km

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