Tempo Run. 4.7 miles in 36:26. 7:45 AP.
Route: to track and a little past.
Workout: 1 mile easy, 3 mile tempo, less than mile easy.
Mile Splits: 9:05, 7:02, 5:00 (.7), 6:52, 2:18 (.31), 6:08 (.69)
So that's just over 3 miles at tempo pace/effort in 21:12, or 7:04 pace.
I've only been doing 2 mile tempo runs, so it felt really good to hit those times for 3 miles. 21:12 is just 9 seconds over my 5K time in November's race. And this felt like a "7" effort. I'm getting pumped for my 5K in April.
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