"It's a treat being a runner, out in the world by yourself with not a soul to make you bad-tempered or tell you what to do." - Allan Sillitoe

Wednesday, February 25, 2009

45 minute tempo run

Tempo run this morning. Schedule asked for 19km with 11km @ 15km - half marathon pace. Didn't have 11km course so decided to run 45 minutes tempo starting and ending at a landmark and work out the distance afterwards.

30 minute warm up at a reasonable pace then went through 6.87km in 27.30 (4.00/km) before finishing up with 11.05km in 45.11 (4.05/km). 2.5km warmdown (a bit short) but needed to get home.

All up 19.61km in 1 hour 26 mins (4.23/km). Good quality run and pretty happy with my pacing given that I was running by effort not actual pace yet hit 11km in 45 mins just about dead on. Good fun mapping it back on Map My Run and seeing it all work out perfectly.

Watching the rain come down now and wondering if it will hang around long. I don't mind running in the rain but not that keen on running in the rain and the dark first thing tomorrow morning so hopefully it will have cleared by then.

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