4x1k @ ~5:00/km

This is certainly a very different way of running an 11k at an average pace of 6:28/km. All the training programs for half or full marathons recommend some form of intervals. Recommended distances range anywhere between 400 m to 1 mile (1600 m) with a few minutes of walking or easy jogging between repeats.

I'm not sure how/if the garmin 405cx can be set up for interval training, so I just did 1k of walking/jogging between my "fast" 1k's at ~5:00/km. Those slow resting km's took over 7 min, which is probably a little too much rest between repeats.

There are a lot of 4 hour-target-time marathon training programs out there. Finnish running-site "seppola" has these 1k at 5:00 pace intervals. I think Kuehls book talks about up to sixteen 400m repeats at 5:00 pace, while Galloway's program has 4-8x 1 mile repeats at 5:20 pace and Janne Holmen's program (see also here) has fewer long 3-4k repeats at 5:18/km or so.

There's a race in Forssa on Saturday(which I haven't signed up for...yet)

Thursday eleven

This pace is slightly slower than a 2 hour half-marathon, but that is partly because of the traffic-lights and other obstacles in the course. Kilometers 9, 10, and 11 felt pretty good - I wonder how much beyond 11k the wall lies?

In other news, lucid lynx is out, and my desktop machine is taking forever to download about 2600 Mb of upgrades.