Planned to do a tempo run today. I haven't done any tempo or speed work since before STGM so didn't know what to expect.
mile 1 av pace 8:40 warmup
mile 2 - tempo 7:24
mile 3 - tempo 7:21
mile 4 - tempo 7:24
0.5 - recovery 8:20 pace
mile 5.5 - tempo 7:20
mile 6.5 - tempo 7:22
mile 7.5 - tempo 7:19
0.5 - recovery 8:18 pace
second set was easier than the first set and overall a moderate effort. Could of/should of increased the speed to a 7:15. Glad with the result.
1 hour spin class is the evening.
| 