Run: Tempo Previous Next

Notes

15mins @6.7mph

next 13 mins increase by 0.1mph every 1 minute to 8.1mph (7:43mpm-macmillan 10k pace)

hold 8.1 for 5 mins

drop back down by 0.1mph every 1 minute for remainder (end at 6.9)

felt ok-the 8.1 for 5 mins was pretty tough