AM: 7.7k which is 300m short of 5 miles which converts to 4.8 or so. Stream of consciousness conversions. 5:16 ave pace (hilly around my house, trying not to run bent over, but hard to break long habits) converts to 8:25 or so pace? PM: Met Alison at HKSI, warmed up together. She had 2 min on 1 min off fartlek. I had 2 x 2.5 miles at 10k pace. That is 5 miles at 10k, almost a 10k race, but one mile rest between 2.5 mile bits. I did 2x4000m, nice to see the k's tick by. I have to say I like this km thing. It was muggy and warm (33c which is I don't know close to 90?-- Ok it's 91.4F, about 70% humidity). We warmed up scantily, about 4k, then I started my tempo. This is supposed to be 10k pace, so i wanted 3:45, hoping for a sub 6:00 next 10k, though haven't done that pace in a while. I was nervous about this workout. Anyway, shot out too fast, had to hold back, first set was 3:42, 3:44, 3:41, 3:42--14:51 first set. Thought I might pay for this set in the second set. Looking for water in my mile break, but couldn't find it. I knew there were water fountains in the area, so took some more time finding it, but no luck, so my rest was 2000m, longer than planned but thought I would bonk without water for the second set. I started the set, resigned to having no water. 3:41, 3:42, 3:44, 3:40--14:49 second set. I am really happy to have been able to be sub 6:00 on these. Feel ready to crank out a good 10k, but have 2.5 weeks til my next race. 21k total run in evening.
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