Tempo run night. 3k warm up and then I started the tempo with a simple goal: 7k in 28 minutes (4min/k). The first km I was still in wu mode and did it in 3:58, then I relaxed and finished the next 2.5k much faster, I had to stop to re-tie my shoes, started again with another fast k, I was at 5k with 25 seconds ahead of my goal time, km 6 was still on pace while the last one it was a struggle. I finished 7k in 27:42. Next week I will try to stick to my plan and keep 4min/k until the end avoiding racing during the last k and maybe extending my tempo in the 8-9k range. 2 k cool down at the end.
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