| Equivalent to |
| 1 mi | 0:06:49 |
| 5 km | 0:22:42 |
| 10 km | 0:47:21 |
| Half mara | 1:44:29 |
| Marathon | 3:37:50 |
Notes:
Took out the Free 3.0s today for some Ninja-ing around the block (as in: I love how you make almost no sound running in these shoes). 6k in total with 5 times a speed-up along one of the sides of the block (which turned out to be 240m):
Pace in the speedy bits:
3:34
3:39
3:43
3:40
3:17
Pace in the slower bits:
4:31
4:51
5:05
4:50
4:50
4:49
Pretty pleased by how this felt. Soreness in ribs mostly gone, shoulder still a bit annoying (but getting better).
Rest tomorrow (if you can call a 6-21 workday for a one day meeting in Paris "rest").
http://www.dailymile.com/people/Jirnsum/entries/15322015
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