Nov. 4, 2019
Warm up 2 K: 11:51.54
<Hill Intervals>
1st K: 4:05
Rest: 1:00.00
2nd K: 4:03
Rest: 1:00.00
3rd K: 4:02
Warm Down 3 K: 16:29.31
Total 8 K: 44:11.68
I did hill intervals. I ran 18.6 K on the previous night at a very comfortable pace, so my body was reasonably loosed up. So I warmed up shorter, and got right into intervals after warming up by running just 2 K.
I finished under the target in all three. But a second after I set off for the 4th set, I felt I was out of gas, so I switched to a jog and slowly headed back home from there.
I must be able to repeat this pace 10 times to meet my goal of running 10 K under 41 minutes. The real race course is a lot less hilly, so I should be able to run faster if the road is flatter. But I want to be able to repeat the K at this pace at least three more time to do a total of 6 sets. We'll see. The first time I tried, I only did twice. Tonight I did it 3 sets. Hopefully, next time I can do at least one set more than 3. Then this weekend, I want to try a 6 K tempo run @ 4:05/K. It's my weekend fitness goal.
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