April 25, 2019
<Morning>
Tire throw: 15:00
6 K: 36:00
<Midnight>
3 K: 20:14.80
Rest: 1:00.32
3 K: 12:24.16
Total 12 K
In the morning I ran 6 K (see below) in bare feet after throwing an old tire twenty times both forward and backward in the nearby park.
Later at night, after coming home from work, I hit the road again in rain to do intervals. I jogged 20 minutes for warm up, and ran around the 880 m loop around the park to do intervals of 3K + 2K + 1K. But I got burned out after the first 3 K. I ran it in 12:24. The average pace is 4:08/K. If I run it @ 4:06/K, and can repeat it ten times without a break, then I can run 10 K in forty-one minutes. My PR for the distance is 41:02. I think it's doable. I want to make it this year.
There hasn't been much speed training for the last couple of months because my main focus was mainly on full marathon, but as the hot season approaches, I would like to a little more speed training than before along side my regular distance-focused training.
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