After a busy and also lazy week yesterday I jumped into my shoes and started to run. Coach wanted me to do 18k long run + 5k tempo. As I never ran more than 21.1 km I decided not to test myself and shortened the distance. In total I did 19.4 km.
I was planning to run to town Nemenčinė (~20km) and get back home by bus. Problem was that the buses from Nemenčinė goes every hour so I need to adjust my pace to catch the bus not the cold in bus stop. I have chosen safer way to run along the river to the city center and get back. Soon I regret that... The wind by the river was freezing cold. My face soon became red and it hurt a lot. Thankfully it lasted not for long, soon the trees helped me.
Long run: 14.32 km in 1:33:00 (6:29 min/km) avg HR - 155 bpm
Long run summary
Then it was time for tempo training. Actually it was my first proper tempo training this year so I reduced distance from 5 to 3 km. Another reason for shorter distance was the hills. Almost all 3km was uphill or downhill (hrrr how I hate hills).
Tempo: 2.97 km in 0:15:21 (5:10 min/km) avg HR - 178 bpm
Tempo summary
Later some more uphills and I was back at home streching.
Workout on Strava: https://www.strava.com/activities/1402778220
Gear: NB Fresh Foam Vongo + Polar M400 with H7 heart strap
Statistics:
Days till May - 78 || Workouts left - 58 || Kilometers done - 103,97 km
You can help me to participate in Warsaw Half marathon by donating to Amnesty International here. Every Euro/Dollar/Zloty is appreciated.
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