Notes
"In and Out" tempo run by alternating 1km at 10k pace - 3:50 min/km (in) and floating recovery at 4:30 min/km (out). Splits (HR in bpm): 3:50 (158), 4:29 (158), 3:51 (166), 4:30 (163), 3:50 (170), 4:29 (165), 3:50 (172), 4:31 (170), 3:50 (175), 4:35 (171), 3:48 (179). Legs were a bit heavy and it was a warm morning. The float made me work my butt off, HRs were in the 160-170s even during the 'supposedly recovery' section. Quite pleased with the workout : 6ks of hard running at 10k pace plus change of pace/lactate (marked change in pace and HR every 1ks)