Wanted to control today’s run and add the first quality session. Decided on 6.5m with a nice long warm up (15 minutes at easy pace) followed by 20 minutes at tempo and the remaining distance at easy pace.

We managed the warm up and tempo sections properly – although I miscalculated and we did an extra two and a half minutes in the threshold zone. What didn’t happen was a proper cool down. We slowed a little but didn’t get the heart rate back to 150 beats per minute.

6.5m | 57:02 | 8:45 | 164bpm | Tempo Pace

Garmin Connect Log