This morning's workout was a toughie. 10-40-10 tempo workout. 10 minutes warmup, then 40 minutes at 85% max HR, then 10 minutes cooldown. I walked to Liberty Park for my warmup, and then went around the park 3 times (1.4 miles/2.25 km for each lap - 4.2 miles total/6.75 km total) for my fast 40 minutes. My lap times were 13:53, 14:23, and 14:29. I wanted to stay at 14:00 for each lap (a 10 min/mile pace - about 6:13/km), but just did not have it in me to do it this morning. That last lap was a total killer. I was maybe 10-20 feet behind a jogger almost the whole way - it kept me motivated trying to keep up with her. I passed her once, but she quickly passed me back and stayed in front.
Good think my 10K is a bit downhill, or I don't think I could keep the 9:39/mile (6 min/km) pace for 6.2 miles. This morning it would not have happened, but each day is different, and it was really HOT this morning. I was sweating quite a bit by the 2nd lap, and by the time I got home at 7:20 am, it was really quite warm - probably 77 degrees. One good thing about the 10K is that it is at 6 am, and maybe I'll get lucky and it will be a bit cooler than this morning.
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