Speed work (Tempo) 22:58 [4] 5.0 km (4:36 / km)
shoes: Adrenaline 16
Tempo run at threshold pace. This is supposed to help train the lactic acid clearing mechanism. A 20+ minute run at a steady pace, faster than conversational, but not race pace. I assumed the same target as last time, 1:53 per lap, but it became obvious that that was too slow, a pleasant surprise. Breathing every 3 steps until the last 2.5 laps. 40 degrees, a little sun, no wind. Lap times:
1:50
1:51
1:53
1:50
1:51
1:49
1:50
1:50
1:49
1:49
1:49
1:49
0:53
Road running 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Adrenaline 16
To and from the track, and a little warmup on the track.
Core strength 20:00 [3]
Post-run pushups, planks, squats, lunges, figure-8s. Stretching.