5.86@8:31
Yesterday I was deciding between tempo run (4-5 miles), long repeats like 2x2miles, or 5x1k. I chose 5x1k.
Warmed up with a little over a mile easy jogging. Had my watch set up for 5x1k with 2:30 jogging between. I had been in the habit previously of stopping between repeats which artificially inflated the average pace for the run. Today's goal was to keep moving throughout the run with fixed amount of jog/rest periods. "A" goal was 4:10 per 1km, "B" goal was hitting sub-7:00 pace on each one, "C" goal was just keep moving even if it was disappointingly slow. I hit the "B" goal, not too far off from "A" goal, maybe next time.
Splits: 4:17, 4:18, 4:08, 4:16, 4:06 (slowest pace came out to 6:55)
The last one I could really feel my lungs and heart doing their best. It's not fun to come back to these after being away for a long time but it's a place to start back from.
I'm going to do another half marathon on 10/31 and then a 5k a week later (run with the Bobcats at PHSC).
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