got a puncture at no7. Was going really well through the stuff I find hard. was smooth sailing after that point and then boom! fun gone. It was so lovely and roady and flat for the rest of it. Next time.
Running warm up/down 11:24 1.97 km (5:48 / km) +1m5:47 / km ahr:122 max:134
Running (Drills and strides) 6:31 [2] 0.82 km (7:59 / km) +1m7:56 / km
Running14:26 3.06 km (4:43 / km) +1m4:43 / km ahr:145 max:147
First half of this was some really fun fartleck second half 200s
40 ,43 ,36 ,41 ,40 ,39 ,50 ,34
So my pacing myself is pretty bad. I did actually slow down for the second last one because he said to go hard for the last one. Also forgot to start my watch a little but apart from that I suppose its relatively consistently around the 40 mark. From the vdot taken from the 3k I did it says I should be repping 200s at 55s which seems really slow but maybe I took it too hard. tomorrow will tell I suppose. last one also a bit shorter because we weren't in the trees
Running warm up/down 5:02 0.78 km (6:28 / km) +1m6:26 / km ahr:99 max:126