Running 1:07:21  16.0 km (4:13 / km)
- 20min WU, 20min @ Tempo, 3min jog, 12min @ Tempo, CD to three loops of Boulevard (loop times were 23:37, 21:20, 22:25)
Really happy with the work I did today. We had to move the WO up one day and with less than 48h since the long run on pavement I didn't know how this would go.
It was a grind for sure and great marathon specific work. 19 of the 20min Tempo were great but then I pushed a bit too hard coming up a hill and started to dry heave. Managed to run through it but had to back way off. (I was just ahead of Matt at that point and he ended up doing just over a loop in the 20min Tempo).
Second Tempo started a bit rough but ended up being very strong.
Definitely getting stronger and handling the pavement better.