Saturday, July 25, 2009

A good one at last!

I didn't exactly see it coming, but I have at last posted a good result for a run. The session last night was 5km at short tempo pace (4.13m/k) after a 3km warm-up with a 1.5k cool-down afterwards. I ran my normal North Road loop which I have found difficult to run fast on as it is a (gentle) rolling course with lots of side streets to upset the rhythm.

After the warm-up I covered the main 5km in 21.17min (4.14/4.16/4.16/4.15/4.16) which I was really happy with. This is the fastest 5km I have run for a very long time and considering my current selection of ailments I am very pleased with it.

Total run 9.5km in 45.13mins.

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