Here's a link to my runningahead calendar in case you want the big picture.

www.runningahead.com/log
s/65ea9d9e51ee43a2afa1cea2
a5902649/calendar It shows what I've done and my future

running plans. Planned workouts are in boxes. If you mouse over the entry you can see notes I've added.


In the morning I ran. Today's workout was 1 mile easy, 3 miles at HM pace, 1 mile easy, 2 miles at 10k pace, 1 mile easy.

I was thinking of a range. On one end is my most aggressive estimates of my HM and 10k pace and the other is a slightly

less aggressive pace. I made sure I was inside the range at the beginning of eacy segment with a target pace. I pushed to

get to the fast end of the range toward the end of the segment.

HM range 9:13-9:06
10k range 8:43-8:36 (oops I remembered 8:32)

I ended up running 9:05 and 8:31. So pretty good. Have to admit my easy miles were pretty slow. Don't know if I should be pushing a bit more on them or not.

In the evening I went to rowing practice. We did a steady state workout.
1000m warm up followed by 2x5k. My times for the 5k's were 24:00 and 23:58 at a nice pace, so obviously I erg faster than I run.