Tempo run. My goal is to extend the "distance" of my tempo run to 6-7 miles, trying to keep the pace honest and reasonable as a tempo, without going into the 10k/anaerobic speed. I started with a 4k warmup and then I started, these were my splits: 3:59, 4:02, 4:05,
3:56, 4:08, 3:58, 4:03, 4:03 AP 4:01 +6". I felt strong and in control until km 5 (it was my slowest one but it is the one with the worst course combination, there is a hill, no downhill and the 180° turn), km 6 and 7 were still good but I had to work, the last 1 I was really happy I was still running hard but fatigue was there. At the end I walked a couple of kms to relax and cool down. I am really happy about this progression during the last month, especially about feeling really in control during the first 5 kms. I can see myself running during a training run a 10k in 40 minutes in the next couple of months, as a training run. Something I have done a couple of times in the past when I was in the greatest shape of my life (I thought back then). Last month I wasn't able to do that in a race. Perfect night to run.
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