I went running at 5pm along a stretch of the road completely in the shade. In spite of the high temperatures everywhere else, there it was nice and cooler. I decided to do a series of uphill 1k repeats with 1.05k recovery down. These were my splits 3:53, 3:57, 3:52, 3:57, 3:58, 3:57, 3:53 AP 3:55. My target time was 4:00/k, 3:55/k was more like a 10k pace. At the end I was really tired and done. |