Wednesday's run plus intervals

Results from last nights run are below.

Wednesday’s run was nice. Ate well and was well rested coming into the run. This makes such a difference. Of course sitting all day at work isn’t too strenuous.

I tried to run the three 3:00 minute intervals at a pace that felt comfortable. This is supposed to line up with my 10k race pace. I think because it was intervals it was a little bit easier to run at these speeds. During the race you certainly don’t get a break every 3:00 minutes. They felt good so hopefully that will bode well for Saturday’s 10k race.

Right now they’re not sure about the weather for Saturday. It will rain at some point maybe in the morning. I don’t mind a bit of rain as long as it’s not a torrential downpour.

After the run last night, we went to a local diner afterwards to get caught up on the Ironman Wisconsin race that two of our friends completed earlier this month. So much goes on over the course of a 12 or 13 hour event. Both of them looked really happy nonetheless with their accomplishments. Way to go John and Venessa.

Today is a short run and Yoga after work. The short run almost makes it feel like a rest week.

Wednesday

Set	Planned Zone	Planned Time (min)	Time	Distance (km)	Avg Pace (min/km)	Avg Speed (km/h)	Avg HR	Max HR
Total		45-60 plus 3 repeats @ 10k race pace	50:17	9.90	05:04	11.8	n/a1
1	Warm-up with the boyz		13:56	2.79	04:59	12.0
2	more Z1		10:14	1.90	05:23	11.1
3	Repeat 1 @ 10k race pace	03:00	03:04	727.52	04:12	14.2
4	Repeat 1 @ 10k race pace	03:00	03:01	713.27	04:13	14.2
5	Repeat 1 @ 10k race pace	03:00	03:01	698.70	04:19	13.9
6	Cool-down		12:53	2.43	05:18	11.3

¹ HR monitor didn't kick-in; no time to stop and get it going.