It was a sunny day. It was fairly warm, but the air was dry. I thought it's good for a training run, though I was just a little bit worried about a potential increase in temperature during the practice. I went to my favorite hilly straight and did 10 repeats at a pace slightly later than my half marathon pace, but a lot faster than my full marathon pace. The result is as shown below:
Warm Up 1.7 K: 9:13.65
1st K: 4:51.54
2nd K: 4:57.45
3rd K: 4:54.32
4th K: 4:55.63
Water break: 15.46
5th K: 4:54.60
6th K: 4:59.88
7th K: 4:55.65
8th K: 4:58.88
Water break: 21.18
9th K: 4:49.46
10th K: 4:38.43
Warm Down 1.7 K: 10:15.44
I made a stop at two parks during my warm-down run, did some dynamic bi-cep workout at one park, and also did some isometric bi-cep workout at another park.
Total 13.4 K: 1:09:01
I am very happy that I finished all ten sets within five minutes. Hopefully I can keep this pace even when I increase distance.
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