Tempo Run ~~ Workout #2

This week is week 11 of 12 training for 5000m track race in Canberra, 8:00pm, Thursday 22nd.   Almost there and how quickly these 12 weeks have passed!  And all for one race, one night and one attempt at the Australian record W80, 5000m.  The remaining two sessions, after Saturday's long run, will be easy so in actual fact it's just about all over....not completely though... 'till the fat lady sings"!

I've very much enjoyed 5km training for the past 11 weeks and would like nothing more than to continue with the same program and do more short distance track events over summer;  however, travel, distance,  time and overnight accommodation from here to anywhere makes that extremely unlikely.  So, for today.....

Program :
 1.5km warm-up
5km @ ST pace (6:10m/k)
1.5km cool down.

I drove across to Chev track for this session; decided not to run on the 211m lane, and chose to keep just inside the oval fence, avoiding the wet section at the north end of the field.  The ground is quite uneven and makes running just that much more difficult...but fewer circles to run around.  Weather great, but hot and sweaty when running, especially in the last kilometre and finishing 60m ahead of VP who was running 6:12 m/k!

5k Tempo Run at Chev. track

 Drills + strides
1.5km warm-up

5km in 30:38.3  My best so far!

Splits...  6:09;     6:14;     6:11;     6:03;     5:59  

Avg Pace 6:08 m/k

AHR 80%;     MHR 87%  

1.5k cool-down + stretching. 

For today....    8km