06-02-2010, 02:34 PM
Hi TheEd - hope all is good for you. I did the 5K tempo run today. In the end I opted for a fairly flat road circiut;
5k in 18:55 - ave per 1k - 3.47 / ave HR 161
felt like a 10k race type intensity without the race buzz! A little slower than target, but an enjoyable run and I could have continued at the pace. I hope I can knock off the 6 seconds per kilo I need to run sub 37 in 8 weeks :mmm: Total run was 14k - 4k warm up/ 5k tempo / 5 k warm down - felt good soon after tempo effort ended.
5k in 18:55 - ave per 1k - 3.47 / ave HR 161
felt like a 10k race type intensity without the race buzz! A little slower than target, but an enjoyable run and I could have continued at the pace. I hope I can knock off the 6 seconds per kilo I need to run sub 37 in 8 weeks :mmm: Total run was 14k - 4k warm up/ 5k tempo / 5 k warm down - felt good soon after tempo effort ended.