big time workout tonight, was originally planning back to back 5ks at 18:00 pace with 5 min break between. All on the treadmill so i could completely control my pace. However, back to back 5ks didnt end up panning out as after the first one i was more tired than i expected, however, this was an ambitious workout and to finish it as strong as i did is great. Warmed up with 2 miles easy then dropped into a 5k with the following splits: 1- 5:46.8 2- 5:44.6 3- 5:46.2 .1- 43.3 TOTAL 5k in 18:00.9, 5:46 avg pace, near perfect pacing (thank you treadmill) felt a little tough just because this is a race pace workout and i have been putting up some mileage on my legs as of late. took the 5 minute break with some jogging, then attempted the 2nd 5k, hit 5:52 for the first mile, then did a little over 400 extra in 1:30ish before stopping, so 2000 meters in 7:22, 5:54 pace, probably not a long enough break in retrospect. Took a little longer break and ran an easy half mile then decided i wanted to go all out on a mile or at least as fast as the treadmill would let me. turns out the treadmills here max out at 18.0 kilometers, i kept hitting the plus button, but nothing happened, so i stayed at that pace (roughly 5:22-5:25), I did this last mile starting at 16.2 and slowly increased speed til 18.0 first half mile was 2:49, then i ran a 2:37 for a 12 second negative split. total time was 5:26.6, a very good mile for the quantity and quality of workout before. Cooled down for 2 miles, total of 10.1 and im spent for the day. day off tomorrow to rest some tired legs
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