A tempo session - really long speed - best suited to the longer distance runner. A hard day yesterday so was not expecting good time but was rather hoping they they would occur.
The goal was to be under 4 minute per km pace for each run. Managed 11.58 and then (with 6 minute rest) 11.40 which was a pleasant suprise to come back faster. Plus the second run had 3.52, 3.56 and 3.52 splits - shows steady pace and not a flat our sprint at the end just to get a time. That type of running really defeats the purpose of the tempo run training - that is to hold a steady pace not to run a time by uneven splits particulalry as I said with an all out sprint at the end.
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