I made a slight variation today in the course I usually use for tempo runs by including a couple of long hills. To my horror Virtual Partner was ahead of me just about all of the way by anything up to 16m. I pushed on the hills but couldn't seem to make any progress or get any nearer, so when I started on the downhill sections I set off in hot pursuit! Into the last flat kilometre, I flashed past VP who had put on his skates in the hope of winning, and touched base 18m in front! Poor old thing!
Program : 8km.
2km warm-up
4km @ 6:21min/km
2km warm-down
Results: 4km in 25 :17
AVG Pace 6:19
AHR 131 (82%); MHR 140 (88%)
Splits 6:21; 6:39; 6:07; 6:09
This was a little harder than I usually have to run on Friday's tempo run! Nothing more until Sunday's SMC Half Marathon.
18 metres is cutting it fine! You got your revenge on VP for last Sunday.
ReplyDeleteEnjoy the barefoot runs at Chev before the frosty days arrive.