Thursday, August 13, 2015

Tempo Run on Bowral Parkrun Course ~~~~~

Biting, cold wind while running down the grassy hill this morning but it has, at last, dried up the muddy patches completely and the cycle path is completely clear of water, so all good for this Saturday's 5km run.

My program : TEMPO RUN
1.5km easy
8.0km @ MT pace
1.5km easy

First 4km OK and then got slower and slower!  So I was ahead of VP (6:52m/k) for the first half and behind for the finish! The reverse would have been the right way to go!  Anyhow, despite slowing down, I forced myself to do a non-stop run back up the hill.

8km in 57:53
Avg. 7:15 m/k
HR 75-84% of Max.
Splits: 6:53;  6:39;  6:52;  7:06;  7:14;  7:07;  7:52;  8:10!!

Total 11 km

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