A. for time
Run 3K
13:57
Notes:
Very poor and interrupted night sleep and temperature was HOT!!!!
I did mental markers of what I thought was the total laps and a half for the 3K, so I used my GPS on my phone for the timing. When I hit the 15 min mark my GPS told me I had run 3.24 K. This was a huge sigh of relief that I was done but a little bummed because I had planned on pushing whatever pace I had left for the last 400. The next time this is tested it will be a better time just based on that. Also felt my pace and effort dip at the 2K mark. Regardless of not knowing accurate distance my pace dropped drastically the last 1000m and need to work on knowing a more sustainable pace to minimize attrition or even work on negative splits.
1K – 4:08k/min
2K – 4:37k/min
3K – 5:12k/min
I have never disliked running, but have always felt I was weaker at it for the very reason of not knowing was my appropriate pace is, to be flirting with and sustainable pace.
B. 20 minutes of accumulated caveman squat
done