Notes
Long distance run with AnT splits.
Good weather, good mood before
Way to the park is not included
Then, the short way from the entrance to the small lap (0.76km) is to warm-up
6 laps to find a proper base pace (the base pace is predetermined as 5:10/km) actual pace 5:05/km, drink in the 5th lap
2 laps of the AnT (anaerobic threshold) pace (predetermined as 4:35-4:40), actual 4:36/km
4 laps of the base pace 4:58/km; drink in the 3rd lap
2 laps of the AnT pace 4:32/km
6 laps of the base pace 5:01/km; drink in the 3rd lap,
2 laps of the AnT pace, 4:32/km
8 laps of the base pace 5:03/km; drink in the 3rd lap and 7th laps
2 laps of the AnT pace, 4:32/km
4 laps of the base pace 4:59/km; drink in the 3rd lap
Finally, the long path from the lap to the exit of the park, 1.6km, pace 4:46/km