Saturday, 19 September 2009

W7KW#2 - Tempo Run

The plan called for 10 miles at PMP (projected marathon pace) which is 10m 13s per mile. I got back from work a bit late and was a bit hungry, so a 1hr 40m run didn't really appeal, so I left the house thinking I'd give it a go and see how I got on.

Set off at a pretty fast pace, initially aiming to do two miles fast, followed by an easy mile and repeat as necessary. First two miles went great, averaging 8m 56s for the distance. Dropped back the pace a bit, but still took 9m 32s for the next mile before upping it again.

Mile four was pretty tough (9m 01s) and I finally cracked half way though mile five - I came to a darkish section and just decided to stop. It's a bit disappointing, but still happy enough with the run up to that (7.43km in 42m 27s - 9m 9s per mile).

A brief walk and I cracked on again. This time the aim was to keep the pace up and decide when I got close to home whether to extend the run a bit. In the end, I settled for a 10.09km run (which got me to my doorstep) in 58m 05s - another sub 1hr 10k! Garmin reckoned I crossed the 10km point at 57m 36s, so don't think it's quite a PB but very close.

No comments: