Tonight I used my recovery run to help a friend of mine, much slower than me, to do his tempo run. He really wants to finish a HM faster than 2 hours, and his 10k time is really fast compared to his 2:04 HM time. We did an 8 miler at 5:40/km (about a 2:00 HM) and he had no problem to finish it with the last k at 4:50/k. He was really happy and quite surprised about the outcome, I knew that with good pacing he would be able to do it. After leaving him I added 4 more km to pile up some more miles.
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