This was my 3rd tempo run since I started my new training cycle, As I've got more efficient at GRAVITY RUNNING my pace graph is much smoother holding well over 10 mph for most of the run only slowing to 9 mph going up Trafalgar rd hill, I also have to negotiate quite a few road junctions which knocked my average pace below 10 mph [ plus I was running in the dark].
I wound it up over the last half mile hitting 5.26 pace!
I was really happy with my recovery from yesterdays coastal path run and I was really feeling strong tonight!
Here is my progress.
2nd Jan 2009 3.01 miles, 18mins 39 sec , av 9.7 mph, 6.11 pace
28th Dec 3.00 miles, 19.02, 9.4 av, 6.21 pace
6th Dec 3.01 miles, 19.05, 9.5 av, 6.20 pace
I think the way to go is a regular tempo run, a leg speed session and a fartleck run, plus a long run of 2 hours plus each week!
Tonights tempo run was in fact my fastest since I got the Garmin in the summer of 2007!
THERE IS STILL LIFE IN THE OLD DOG!