Training Log Archive: BorisGrIn the 1 days ending Mar 16, 2021:
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Tuesday Mar 16, 2021 #
2 PM
Running 24:42 [2] 3.91 km (6:19 / km)
ahr:128 max:143
Warm up jog down to the track, plus some drills and stretches.
Running 18:54 [5] 4.18 km (4:31 / km)
ahr:150 max:160
I decided it was time to try out speedwork again, so I went down to the Sentinel track for a cautious 2x2000m tempo run, aiming at the pace suggested by Jack Daniels for a 12:00 3km runner, which I suspect myself to be right now. This called for a 4:25/km pace, which is what I aimed for. Ended up a bit faster: (4:13, 4:16) and (4:08, 4:15). This felt comfortable and got a bit hard toward the end of the second 2000m. Gorgeous day outside. Sunny and warm, in the low 50s.
Running 16:51 [2] 2.74 km (6:10 / km) +84m 5:20 / km
ahr:144 max:156
Cool-down slog back up to the house.