Day: August 15, 2017
Tuesday 15 August, 17:27
20C, hot, sunny. An 8 mile run-commute home including speedwork. The plan called for ‘gears’: warm-up, 75-80% effort marathon pace for couple of miles, then 80-85% half marathon pace, then 1 mile at 90% effort 10k pace, then cool-down.
It was hard to judge effort in 5% increments while running up- and down-hill. but gave it a go and definitely found top gear for the 1 mile. Legs knew they’d worked hard as I climbed the hill home during cool-down.
Drank 500ml water, sweated buckets. Enjoyed it.
Distance: 7.73 miles
Avg pace: 8:47 min/mile
Trainers: Brooks Glycerin