Trying to go for a good mix of tempo, interval and LSD runs this week. Did the tempo on Monday, and am due for 135mins LSD on Sunday (KLIM Circuit Run 2), so last night was time for intervals again at KLCC -
Plan: 5 x 1,000m @ 4:52
(my target pace is 50:00 per 10km = 5:00 per km. 3s faster per 400m = 8s faster per 1km... 5:00 - 0:08 = 4:52)
Actual: 4:48-4:41-4:48-4:52-4:40.
About 10s slower per interval than 2 weeks ago, but my HR was correspondingly lower and i felt comfortable. Also did 5km this time compared to 4km previously.
So I'm hoping for a 9-10 lap effort on Sunday - 20.7-23km @ 5:52-6:30/km.
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