18M - double; recovery run and gen aerobic with 3M tempo
8M am recovery run at ~7.00min/M with pack
10M pm general aerobic run incl 3M (at end) at 5.35min/M with pack
Today was a good day. I gave it a bit of a push towards the end of my evening run. But I'm saving myself a bit for a HARD long run on Sunday.
I'm feeling fairly fresh still, though I can never really tell what I have in the tank until I really put my foot down. I was quite pleased with how my three tempo miles felt at the end of this evening's 10 miler. I had my pack on and the route takes me up the Queenstown Road hill, so I was probably putting a fair bit more effort in than 5.35 pace. Perhaps closer to 5.10 pace. Whatever speed it's equivalent to, I felt good and pleased with the rhythm I hit.
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