Tonight I had a friend who wanted to push the pace, but it was not comfortble with my tempo plan. We a modified version instead going steady at 4:05/k for 8k, we would do a 4X2000m with 1k recovery trying to do the first 1000m at 4:05 and the second k 5-10" faster. We did a short uphill 3k warm up and then we started. These were our splits 4:13_4:06, 4:04_3:53, 4:07_3:55, 4:03_3:54, I was quite pleased because I was not all out and I am convinced that I can do a tempo run for the same distance at 4:00/k. We finished with a couple of easy kms. At 7pm in the shade was still humid and hot. |