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 :
3.5km @ 7:27m/k (based on a 5km time of 36 min in F.I.R.S.T. Program)
This is back to Week 1 of 12 in the F.I.R.S.T. 5km program.
|3.5k of 6.5km|
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