AM/Lunch: 13.4 miles, averaged 8:09. HR 145.
10 x 1K w/ 90" Recoveries
It has been a long time since I have done K repeats. I just decided I wanted to do something a bit faster than the half marathon tempo from last week. I figured I would start at 4:00 and work down. I felt solid through most of them and worried about holding pace. I slowed a bit toward the end, but not bad overall. Averaged about 3:55 or 6:17 pace. I looked back at some kilometer workouts and 10 days out from Philly 2015 I did 10k alternating ks HMP/GMP and ran 37:34 or 6:03 pace for 10k. The half marathon ks were 3:37 or about 5:45 pace I think and the marathon pace about what I did the repeats at today. Crazy to think I was just okay with that workout. I haven't run too many 10ks that fast since that time and it was the hard way and a workout.
3:55, 3:55, 3:52, 3:52, 3:50, 3:55, 3:56, 3:57, 3:56, 3:57
Legs were starting to get a little sore. Maybe got nervous about blowing up. I don't know. A good session anyway. Perhaps next week I will do 12 x 1k, but work on starting at 4:00 or 4:02 and work down patiently.
PM: 60' on the trainer. 196W. HR 119.
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