Morning Run in Kitago

6k easy

Steady into On and Offs

Negative splits tempo photo run

Easy + Strides

tsuwabuki half marathon Plan (Week 2/7)

2.5km warm up at a conversational pace (no faster than 5:35/km)

3km at 4:45/km, 180s walking rest
2km at 4:35/km, 120s walking rest
1km at 4:30/km, 90s walking rest

2.5km cool down at a conversational pace (or slower!)

📈 𝗠𝘆 𝗘𝗻𝗱𝘂𝗿𝗮𝘄 𝗥𝗲𝗽𝗼𝗿𝘁 📈
Adjusted Pace: 𝟱:𝟬𝟰/km
🏝️ Elevation (0.5% avg) cost you 𝟬'𝟬𝟮"/km.
😎 Heat (28.1°C) cost you 𝟬'𝟭𝟬"/km.
🍃 Wind (8.5km/h) cost you 𝟬'𝟬𝟲"/km.
👌 The altitude didn't affect your run.
⏱ Under standard conditions, you would have gained 𝟯'𝟮𝟮".

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Morning Run in Kitago

6k easy

Steady into On and Offs

Negative splits tempo photo run

Easy + Strides

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