Tempo Run......A Good One!

A very warm day.....still over 22 degrees now at 4:15pm.  Last night I made the decision to do more running on soft grass surfaces where I could also run barefoot.  This morning I drove across to Bowral to use the track at Chev where I'd run on Tuesday.  Unfortunately, the grass has completely covered a large area of the lane markings and, more unfortunately, there's quite a bit of prickly pear and bindii on which I managed to tread a few times.  Stings like crazy!  VP was set to run 6:22m/k.

Program for Tempo Run
1.5km warm-up
5km @ ST pace (6:22 for me)
1.5km cool-down.

Few drills + 1.5km warm-up

Splits  :    6:18;     6:09;     6:06;     6:07;     5:51

Time :     30:33.9......that's the best 5km in a long time and I was very happy with that time!

33:33 Fishers Ghost 2011, 31:18 Bankstown, Sept. 2012 and 30:33 today. Now..... if I can do better in Canberra!

1.5km cool-down + stretches.


Today :   8.5km