Tempo - allegro

I originally had today scheduled for a recovery run after the hill reps yesterday but with a late night for work stuff slept in so decided I was going to run in the evening. As it happens through the day at work it became obvious that I would wipe out all of tomorrow with a same day work trip to Melbourne and so decided to adjust the plan.

So the new run planned was now a "tempo" run to the weir and back. Given it was dark already I geared up, finally being able to use my christmas nike arm band light and given the park would be pretty quiet decided to wheel out the shuffle as well.

A very good pace on the way down but the Garmin had coniptions, reeling off a batch of auto km all of a sudden in 100m! That really screwed up my pace monitoring so I just focussed on form and climbing hard back up scribbly.

Back home in what was a new fastest time for the route

Stats
Distance 11.1km
Time 50:45
Avg Pace 4:34
Avg HR 174

Started to struggle just near the end but pretty happy with the run, a slight niggle on the rh heel/lower achilles so have iced and used nurofen gel.

An enforced rest day tomorrow with a easy run on Friday as I prepare to start my first Athletics NSW race on Saturday in the Novice 10km cross country. Yikes!