October 1, 2008 (Afternoon)
Exercise Type: Run
Weather: 55, great
Comments:
2 miles to MLK
6 mile tempo, goal 5:40 - 5:42, 5:40, 5:40, 5:35, 5:34, 5:33; 33:46 - 5:37 avg (34:54 10k pace)
1 mile to track
3x300s - 55, 52, 51
1 mile to Veale
Ibis*30, buddies from 10 to 1 back up to 5 (70), stretched
started tempo w/ Nick & Kurt, they turned around @ 2.5 so I threw surges in the 4th & 5th mile until I caught Alex and Chris and finished with them. sweet tempo all-in-all. hopefully I can average 5:33's in a 6 mile tempo before the season is over so I can say I held my 10k PR pace in a tempo.
Distance | Duration | Pace | Interval Type | Shoes |
---|---|---|---|---|
10.5 Miles | 1:07:00 | 6:22 / Mile | Boston |