6 PM
Running warm up/down 53:51 [3] 8.86 km (6:05 / km) +35m 5:58 / km
shoes: Nike Zoom Fly 3
Easy to the start.
5mins walking in between then jogging waiting for Cal to come back.
5mins walking after then jogging back to catch Cal a bit of tempo trying to windshield him a little before jogging to his finish point then a bit more walk/jog before finishing with some strides where I nearly got wiped out by a car...
Running tempo 17:35 [4] 5.0 km (3:31 / km) +15m 3:28 / km
ahr:165 max:177 shoes: Nike Zoom Fly 3
First 5km tempo trying to help pace Cal in his half marathon effort...
He dropped me.
Running tempo 17:25 [4] 5.0 km (3:29 / km) +15m 3:26 / km
ahr:172 max:182 shoes: Nike Zoom Fly 3
2nd 5km effort this time pacing Cal successfully.
Much better pacing on this one