Schedule: 5 km warmup, 5 km "all out" run
Acutal: 5 km warmup, 5 km "all out" run - 21:02
Ran on San Dieguito Road. Ran 5 km in one direction, then back as fast as possible - trying to find the right pace.
During the intense run I had some pain in my left tendon, but it went away about the second mile. I then sped tried to keep up the speed. I had no idea how fast I was running during the first part of the run, but it felt fast. Turns out it was not all that fast. I tried to keep a consistent pace:
so there was a 30 second swing in pace, but, the course was not entirely flat either. I really don't think I could have run faster.