Notes
Tempo run. I am still trying to run a tempo effort as if I could run that pace for 50-60 mins. I beleive a 20min tempo effort should be completed at or near 10k pace. Comfortably hard. But at times the effort felt slightly above comfortably hard. When I hear comfortably hard I think marathon pace..But marathon pace is slightly easier than tempo effort. warm up 10mns30sec plus stretching. 20min tempo. cd 9mins 30 secs. included 3 strides at ~50%-60% effort. Then stretch., Run Felt good and in control.