sábado, 21 de enero de 2012

Tempo run :6k

This morning I woke up at 7:00 a.m. and was around 7:20 a.m.went to the mirador to do my tempo run, warmed up with my brother and my father, after 3k of warm up , stretched, then the tempo started, the goal was to run 4:40-4:45 per km pace, but feel good , that was the goal the splits per km were 4:38,4:45(9:23),4:38(14:02),4:42(18:44),4:42(23:27),4:42 to finish up the 6k in 28:10. In the first 2 to 2.5k was feeling tired, but then in the second half kind of recovered and felt very strong, nice tempo run!! Good splits!! 2k for cool down, and 1 more km walking , decided to walk because dont want to increase mileage too fast!

Around 11k total, with 6k tempo in 28:10.

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