J and I met at our usual 5AM and ran our warm-up over to a flat 3K loop that is perfect for repeats - except for about a half mile stretch in complete and utter darkness. Time to bust out the headlamps.
The workout was 1000-2000-1000-2000-1000 tempo intervals with recovery jogs of a few hundred metres in between. We set off at our own paces, regrouping briefly after each repeat for safety reasons. It's a tad spooky out on the paths at that time!
It was a crystal clear
Back to the workout - my goal was about 4:30/KM, though I knew it would be tough to maintain at that hour.
1000 - 4:33 ... hmm, this feels harder than it should
2000 - 4:32, 4:33 ... wow, 2000 is long
1000 - 4:27 ... sweet, 1000 is short!
2000 - 4:31, 4:35 ... hold on hold on hold on
1000 - 4:26 ... last one, piece of cake
I added on a few more Ks after dropping J off at the car. Part 1 of medium-long day complete.
16.2KM (10.1mi) - 1:27:46 - 5:26/KM (8:44/mi)
At lunch I headed out for run # 2 to finish off my mileage. It was hot and sunny (11C/52F already a distance memory) and I forgot both sunglasses and water. Lunch run fail! Luckily it was just a short one and I managed.
6.0KM (3.7mi) - 33:15 - 5:32/KM (8:54/mi)
Tonight we're off to a tri clinic downtown with an open water swim in lake Ontario. Good timing with our first tri this weekend!