16M am incl 13M tempo at ~5.45-5.15min/M
Our last day in Paris and I headed back to the Tuileries Gardens in front of the Louvre at the end of the Champs Élysées, for another session. This time I ran a 'medium-long' (by which I mean about 13 miles today) tempo run.
I ran laps of the route I used for my reps on Tuesday, which measure about 1.3K. Sixteen is what I did, keeping an eye on my splits and managing to slowly crank up the pace from 4m45-50s a lap for the first half, to more like 4m30s for the beginning of the second half and finally down to 4m25s for the last quarter (which was all I could manage - despite trying to find a little bit extra in my last one).
I guess that means I ran it hard enough and should be pleased, but it's always hard to know when running without a proper way of guaging pace.
Our last day in Paris and I headed back to the Tuileries Gardens in front of the Louvre at the end of the Champs Élysées, for another session. This time I ran a 'medium-long' (by which I mean about 13 miles today) tempo run.
I ran laps of the route I used for my reps on Tuesday, which measure about 1.3K. Sixteen is what I did, keeping an eye on my splits and managing to slowly crank up the pace from 4m45-50s a lap for the first half, to more like 4m30s for the beginning of the second half and finally down to 4m25s for the last quarter (which was all I could manage - despite trying to find a little bit extra in my last one).
I guess that means I ran it hard enough and should be pleased, but it's always hard to know when running without a proper way of guaging pace.
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