Program for today:
1km warm-up
3km @ ST pace
1.5k easy
3km @ ST pace
1km cool-down
Warm-up jog: 1km incl. down grass hill & cycle path.
3km in 22:37.... 7:32; 7:41; 7:24
Avg. Cadence 167spm
TE 3.2= IMPROVING!! WooHoo!
1.5km easy
3km in 22:33 ... 7:25; 7:30; 7:37
Avg. Cadence 163spm
TE 2.1 = Maintaining.
Cool down jog: 1km incl. cycle path & up grass hill.
Managed to stay ahead of VP for the 2x3km @ ST pace and that's all that mattered! I ran out and back on the cycle path with a tail wind going out, a head wind returning and a light, misty fall of rain to finish!
Total: 9.5km
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