5 mile short tempo run, 10km pace + 15 to 20 secs per mile
Desired pace 6:44/mile to 6:49/mile. Average Pace achieved 6:52/mile
Run report: http://connect.garmin.com/activity/203403124
Tried to cut off the warm down and leave just the scheduled run, but it didn't quite work as planned.
Brutal session, numerous pauses and wanted to throw up at least 3 times. Glad I had my camelbak with me as it was still 20+ degrees when i went out at 9 and was thirsty the whole way round.
Having trouble sustaining pace up hill and found myself dropping way back from where I should be, but not being able to catch up on the down hill sections. Hopefully this will improve with time.
Am looking forward to the long run on saturday so that I can ease off a bit. Bottom of my left foot is starting to hurt again, so jumped into an ice bath when I got back and will continue to ice it up over the weekend.
Hopefully the level of fatigue i'm feeling at the moment is just my body adjusting to the new routine. I don't think that I have been pushing myself as hard as I could over the last year in order to improve (as opposed to simply just running which I have been doing). We will have to see what results the training brings in a few months.
