Tempo | Run.Spoon.Run

Pitchcroft tempo session
(3×10 mins @ LT)

December 12, 2018 11.0 miles 1:18:31 7:07 min/mi

Pitchcroft tempo
(14, 12, 10 mins @ LT)

November 9, 2018 10.1 miles 1:10:20 6:55 min/mi

Really didn’t want to do a session, but really glad I did. First time I’ve averaged under 7 min/mi for[…]

Pitchcroft tempo
(14, 12 mins @ LT)

October 19, 2018 8.4 miles 58:24 6:58 min/mi

Bit faster than last week, and first time for a while a run has averaged under 7 min/mi! I was[…]

Wet, “dangerously windy” tempo
(12, 10, 8 mins @ LT)

October 12, 2018 8.3 miles 59:53 7:12 min/mi

Happy I was able to get close to the pace from last week, despite much worse conditions. Especially as I[…]

Pitchcroft tempo session
(3 × 8 mins @ LT)

October 5, 2018 9.0 miles 1:05:42 7:17 min/mi

Pleased with the consistency again. The less said about the pace the better! 😭

Pitchcroft tempo session
(20 × 1 min on, 1 min off)

July 25, 2018 10.8 miles 1:18:47 7:17 min/mi

Managed around 10K pace for the efforts, but felt like a lot harder work than I’d like. Walked a little[…]

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,[…]