Notes
Because I missed yesterday's medium long run, my initial plan was to do close to 20k today. However, I woke up late, and only had the time for 60-75mins of training. For my tempo last week, I ran 7k @ 3.55, so I was aiming to do 8k at roughly the same pace. However, I found it hard to get going today; weather was damn humid and my hip was sore; and I was struggling to hold low 4.00s pace. Av HR was 171 bpm today versus last week's 167 bpm, so that's 4bpm higher but the pace was 10secs slower !!! Extended the distance a bit to 9k in order to compensate for the slower-than-anticipated pace. The only plus point from today's session is that Pfitz tempo maxed out at 11k, and I have now done 9k tempo even before starting his 12 week program (albeit at slower pace).