16-04-2011, 11:37 AM
Hi TheEd - hope all is good for you guys.
I did the 5k tempo today. As per my last post, I decided to run it on an gently undulating road course. The weather was great; 18 degrees / light breeze.
I ran it in 18:01 at an average HR of 166 and ave pace 3:37.5. I am pleased with that.
passed 1k in 3.38 and 4k in 14:30
I quite relaxed to 4k -feltlike 10k intensity. I guessed I sensed the end in sight and pushed a bit at the end. Legs great today and enjoyed the running.
Next week
mon - 45 easy
tue - 10 x 400 (1) aiming sub 80
wed - easy 45
thu - standard fartlek
fri - rest
sat - 5k trail race
sun - 60 easy
All ok?
I did the 5k tempo today. As per my last post, I decided to run it on an gently undulating road course. The weather was great; 18 degrees / light breeze.
I ran it in 18:01 at an average HR of 166 and ave pace 3:37.5. I am pleased with that.
passed 1k in 3.38 and 4k in 14:30
I quite relaxed to 4k -feltlike 10k intensity. I guessed I sensed the end in sight and pushed a bit at the end. Legs great today and enjoyed the running.
Next week
mon - 45 easy
tue - 10 x 400 (1) aiming sub 80
wed - easy 45
thu - standard fartlek
fri - rest
sat - 5k trail race
sun - 60 easy
All ok?