While I've been pretty good at getting in my speed work and my long runs, I haven't done a single "tempo" run up until today. I went out from home thinking I'd do 5:15's per kilometre on the way out (generally uphill, towards Lucan on William Street) and 4:40s on the way back (generally downhill). Here are my splits:
So my average out was 5:16 (close enough) and my average back (4km) was 4:44. I should have been better coming back, as it was mostly downhill.
The last kilometre I used as a cool down run. There was a very strong wind coming from the north as I turned to do that last kilometre and there was no way I was going to hit anything close to my target time. My average over those first 9 kilometres was 5:03. If you include that last kilometre, it was 5:08.
No question that I have more work to do here.
Thursday, February 28, 2013
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