Finally ran. Crazy week, with new day care, Delilah starting school, and coming down with a fever, I've been home from work a lot, walk-through the house with the new
adjuster and the contractors for the rebuild, I haven't run since
Monday's 19km.
Thankfully I had a solid speed work session on the lame treadmill at the Y.
10:00 @ 5:33/km
4:30 @ 4:26/km
1:30 rest 10:00/km
4:30 @ 4:23
1:30 rest 10:00/km
4:30 @ 4:20
1:30 rest 10:00/km
4:30 @ 4:17
1:30 rest 10:00/km
4:30 @ 4:14
Had
the treadmill at 0.5% incline. Couldn't do actual km repeats, since I
didn't know my pace, I couldn't go by time, and the distance was in
miles so I couldn't go by that. So I made all the repeats 4.5 minutes so
each one was a bit longer than the last, and thankfully all over 1km (I
wasn't sure at the time because I didn't know if 8.4mph was faster than
a 4:30/km pace or not.
It all worked out.
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