Notes
Planned Tempo run at MT pace of 7:32. Not that I'm an over achiever or anything, but pushed it up to ST pace of 7:17 and added a couple of good hills to boot... The one off quarry is pretty steep! Ran with NB yellows and white Smart wools... nice combo - felt good... maybe I'll use them for VCM...2 weeks from today! Considering that I did my 13 yesterady, than travelled 6 hours, mowed the lawn and did gardening then ran, I was happy! Faster than last year's B2B time/pace for 10K!
This week with two weeks to go in taper mode we have:
Intervals - 5x1K (400m RI) @ 6:35 pace or 4:06/1K;
Tempo - 6 Mile - 2 easy, 3 ST @ 7:17, 1 easy
Long - 10 miles @ MP - 8:04
Beautiful day!