|My 8 month old chocolate lab, Bailey|
A 5 KM tempo run with Cadence Trainer app @ 90 rpm, time 30:05, followed by some leg exercises and an ab workout.
This is the first time I have used the app for running and I can feel the benefit for improving speed and pace. The run felt faster than the actual time, but a fair start. I'm performing tempo runs one a week for the 6 week base phase, along with intervals, sprints and a long run.