Tempo | Run.Spoon.Run

Final big BAC tempo session
(30 @ MP, 4×5 @ LT, 30 @ MP)

March 21, 2018 18.1 miles 1:57:59 6:32 min/mi

Tired Pitchcroft tempo, cut short
(24 mins, 18 mins)

March 14, 2018 12.4 miles 1:23:37 6:46 min/mi

Original plan was 24 min, 18 min, 12 min, 6 min, 4 min, 3 min, 2 min, 2 min, starting[…]

Pitchcroft tempo session
(25 min @ MP, 5×4 min @ LT, 25 min @ MP)

March 7, 2018 18.5 miles 2:03:18 6:39 min/mi

Treadmill

Treadmill tempo
(24, 18, 12, 6, 3 mins)

February 28, 2018 16.0 miles 1:57:38 7:20 min/mi

Aim was MP for the first rep, descending to 5K pace. Ran at 15.4, 15.9, 16.4, 16.9 and 17.5 kph,[…]

Tempo/steady/tempo long run
(4 mi tempo, 10 mi steady, 4 mi tempo) 😅

February 25, 2018 22.5 miles 2:29:29 6:37 min/mi

Phew, big week! Happy with the first tempo section and overall pace of the run. The pace on the second[…]

Pitchcroft tempo
(4 × 15 mins @ MP)

February 15, 2018 14.2 miles 1:34:48 6:40 min/mi

Riverside tempo
(10×5 mins @ MP=>LT)

January 31, 2018 11.8 miles 1:19:35 6:45 min/mi

Foggy Pitchcroft tempo
(20, 15, 10, 5 mins @ LT)

January 10, 2018 13.0 miles 1:30:48 6:58 min/mi

Wet Pitchcroft tempo session
(3 × 15 mins @ MP)

January 4, 2018 13.8 miles 1:36:14 6:57 min/mi

Pace a bit slower than Iâd have liked. Effort a bit higher. Iâve had a cold and felt a bit[…]

Track tempo session
(3 × 2800m @ LT)

December 20, 2017 6.3 miles 39:46 6:18 min/mi

Really happy with that. Right on Daniels LT pace. Was supposed to be 3×10 mins so rounded up slightly so[…]