NEW TEMPO RUN P.B.

Strong swirling, gusting winds had me thinking sub 6 mile pace would be impossible on todays recommended tempo run. But I fair old blasted round to a new course record, maybe the warm temperature helped me or maybe I'm just getting a whole lot stronger.


Here is my progress.
15th April 3.12 miles, 18.18, 5.52 pace
25th March 3.01 miles, 18.29, 5.57 pace
26th Feb 2009 3.13 miles, 18.40, av 10.1mph, 5.58 pace, max speed 11.7
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

Tue 14th
I ran a interval session in the pinewoods along the Fisherman's path with Tracey and John Sprackland. I have used this session many times over the last ten years, so I guess it can give me a good indication of how fit I am.
6 x Fisherman's path 0.57 miles, orange; downhill, green; uphill;
1/ 0.57 m, 5.40 pace, 10.5 av mph = 3.15
2/ 0.57m, 5.38 pace, 10.6 mph, 12.8 mph max = 3.11
3/ 0.57m, 5.23 pace, 11.1 mph, 13.9 max = 3.03
4/ 0.56m, 5.34pace, 10.8 mph, 12.7 max = 3.07
5/ 0.56m, 5.19 pace, 11.3 mph, 13.8 max = 2.59
6/ 0.56, 5.43 pace, 10.5 mph, 11.9 max =3.11
CONCLUSION; Felt strong and in control of the session, my times are close to when I could race ten miles in 57.30-58.30 mins.
Mon 13th
Spent 30 mins running round the old reclaimed tip measuring a new course with Brian Grice for the clubs New 5 k race series its going to be called
'The Rubbish 5k.'
I then joined in the the club run and we ran over the sand dunes. Total time = 1.45