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Tempo Run

January 30, 2019 (Night)

Exercise Type: Run

Comments:
First and most successful tempo run of the year. Did 2 miles hard, then a 2-3 minute break while I consulted the map, then 2 more miles hard, then a half mile jog, and then 2 1/2 miles hard, followed by mile-long cooldown. The first two segments were gently downhill, first along the Tranzit (the state highway by my house) and then looping back into town through Grbavica. The last segment was along the Wilson Promenade and through the center and Old Town of Sarajevo. Felt challenging but not intimidating. Definitely was feeling pretty fatigued as I neared the end of the second pickup, so I don't think this is yet a pace I could sustain for a whole race. No trouble from any aches or pains that had bothered me in the days before. All in all, a great night.

First pickup
6:50
6:18

Second pickup
5:46
5:50

Third pickup (aside from first half mile)
6:09
6:09

According to Stava's GAP analysis, the second pickup (downhill) and the third (slightly uphill) were actually within 10 seconds of each other effort-wise. 5:53, 5:53, 6:01, 5:59. Pretty good!