Speed workout night. The plan was to do a tempo run at goal HM pace for 7k, for me it would be a 4:00-4:10/k. That is really an aggressive pace but my last training runs at that pace and the repeats at 3:45/k, seem to suggest that is not an impossible goal. I started with a 4k warm up at 6:00/k and then I moved to the higher pace. These were my splits: 4:05, 4:02, 4:06,
3:57, 4:11, 4:01, 4:04 (AP 4:03 +5"), the 4:11 was on the slowest K of the series, but effort wise it was a consistent pace across the board. It was an hard pace to maintain during the last two uphills, but otherwise it did feel sustainable for a few more Ks. I will try to get to 10k at this pace in the next few weeks. Final AP (including the warm up 4:56/k).
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