run1:03:58 13.38 km (4:47 / km) +83m4:38 / km ahr:140 max:176 shoes: Brooks Adrenaline 20.2
So I might have 5km pace dialled in, but the first ‘tempo’ effort in a long time - not so much. Aiming for 40 minutes running @4:15’s. Think the km splits ranged from 4:00 to 4:26. Not so consistent... Felt uncomfortable for most of it, but not unsustainable- I think the 8th km was just a mental blip. It was raining enough that the new shoes were slipping a bit, but given how easily I picked the pace up again, I don’t think I can use it as an excuse.
run intervals 39:33 9.07 km (4:22 / km) ahr:142 max:205 shoes: Brooks Adrenaline 20
3km, 2km, 1km, 500m @5km pace. 500m slow jog recoveries. Had a few issues with the split button (hit stop instead of split after 3km). Felt ok. Glad that the efforts were getting shorter as I went. Added a couple of laps to the final recovery for a cool down.