Thursday, March 20, 2014

5km Tempo + 4x200m

Distance:12.00 km
Avg Pace:4:59 min/km
Elevation Gain:172 m

5km: 20:31 (4:06min/km)

A long 1km gradual incline followed by a slightly downhill/rolling 1km and 500m steepish downhill. Two laps

followed by

4min recovery, then:

200m (200 recovery): 39, 41, 43, 43 - mostly a bit uphill 

Had a day off yesterday, didn't make my 30 day streak, and it hasn't really helped the leg. But at least I got an ok session done. It actually feels better running faster than it does easy/long.