tempo thursday
Met up with Silverfox and we ran from home down to the CR5k marker.as a warm-up.
Did a solid 5k tempo run from CR5 to CR0 finishing uphill (not that it's much of a hill but enough to make you work a bit harder). Mcmillan's calculator suggests a tempo run for me should be 3.48 to 3.59 pace (10k to half ) and thats what I stuck at - covering the 5k in 19.20. It would be easy to get carried away and run a bit quicker but I wasn't after a time trial just a solid effort at threshold pace.
Splits were
3.57
3.51
3.50
3.52
3.50
Nick finished in just on 20 mins so a good effort for him as well - I can't wait till he gets fit again then he carpet me ....
Ran back from Drummoyne rowers and got soaked in the last few k's as the heavens opened up.
Total 16.5k
4 comments:
We spotted you guys heading down Darling St on our way home from Rclub. You were chatting well :-)
TA
That last k is horrid back up to the Rowers. A real narrow track and twisty. Good run. Would that be about 18:30 if you went back the other way hard?
Mate there was nothing tempo about the effort from me, that was as hard as I could go! You really have some great endurance and speed at the moment, all seems to be coming together nicely, keep it up mate, hopefully I can stay in the same postcode in the not to distant future!
Flake, I covered the same run on Tuesday doing fartlek in 18.40 so I guess about 17.45 - 18.00 flat out.
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