Ran a tinman tempo today on pipeline trail. Paul inspired me to try this technique out. I started out at Burch hollow and warmed up to church fork. At church I ran the tinman (low range of tempo...I think) out to the point (end of the pipeline trail) and back to church. My heart rate stayed in the range I wanted it to (158-164) and my mental attitude was positive all through the tempo. At the end of the run I felt energized. Bandy struggled with the pace. I actually had to let her off leash as I was dragging her. Cooled down 1.5 miles back to burch.
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