Friday, May 27, 2011

A Tempo Run

A sunny but very cold morning.  The warm-up in Radio Road, the rest on Old South Road;a  few inclines along the way but flatter than anywhere else I could find.  Windy after turnaround.



Program:

2 km easy
 5km @ 6:35m/k
2km easy.


2k on Radio Road & school grounds
 5km in 33:51 
 Avg. Pace 6:46m/k; best 5:50
 AHR 120 (75%);  MHR 133 (84%)
 2k easy + stretches

Total 9km

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