Thursday, 30 July 2009

W11KW#2 - Tempo Run

Absolutely great run this evening, despite finishing work late and having an absolute nightmare getting out the door, which I managed a bit after 9pm. Absolutely perfect weather for running, despite some heavy showers earlier in the day.

Plan for this evening was 5 miles at mid-tempo pace (9m 23s per mile). In my eagerness to get out the door, I was belting down the road and the first time I looked at the Garmin was about 1km down the road and I was seeing a pace about a minute faster than the target pace! Decided to keep the tempo up for another bit, as the longer interval sessions were making the first mile seem rather easy.

Got the two miles in and pace hadn't dropped significantly - I was even looking at a 5km. The next mile was pretty tough and pace but passed the 5km mark at 26m 37s - a new PB (previous 27m 30s).

The aim for the following 2 miles was just to stay under the target pace which I did ok, though the last mile wasn't easy. Finished up doing 5.02 miles in 44m 08s which I'm pretty happy with (over 30s faster than target pace).

I was also down at the pool at lunch and done 1000m for the first time ever - done (2 x 5 + 2 x 3 + 2 x 5 + 5 + 4 + 3 + 2) x 25m - sweet.

No comments: