12.96 miles in 1:31:51, 7:05/mi, HR 154. 30 minute warmup, 3.88 mi, 7:43/mi, HR 140. Tempo Run: 5 miles in 31:51, 6:22/mi, HR 172. 30 minute cooldown, 4.08 mi, 7:21/mi, HR 149. | Mile | Time
| Avg HR
| Max HR
| Terrain | | 1 | 6:31 | 168 | 172 | up | | 2 | 6:55 | 173 | 175 | up | | 3 | 6:31 | 173 | 174 | 1/4 up, 1/2 flat, 1/2 down
| | 4 | 5:47 | 172 | 173 | down | | 5 | 6:06 | 172 | 173 | down |
Overcast, light rain and foggy (55F). Out a bit early today in order to get workout since today will be busy with prepping for travel tomorrow. Goal was to keep the average pace (6:22/mi) for the Tempo miles in my new Tempo Range (6:08 - 6:24/mi), figuring it'd be in the low end given the terrain. Out and back course, uphill for the first half, downhill the second half. Although mile 3 was a bit slow, given the long climb outbound I figured it just took a bit of extra time to recovery sufficiently to take advantage of the flat/downhill. Definitely worth more than a flat effort and one of the better Tempo runs I've ever managed...finally felt hard but controllable (unlike my previous hard but, well, hard Tempo runs). Plus, the Tempo portion was an unofficial 8K PR for me...another sign things are coming along nicely. 4 miles in 30:34, 7:38/mi, HR 142. Not much of a break between runs today....stuff to do before tomorrow's flights. Uneventful.
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Adrenaline 8 (Yellow)
| 542.18 miles | | Adrenaline 8 (Blue) | 321.43 325.43miles | | Asics 2130 (Blue) | 105 miles | | NB 903 | 94.51 107.47 miles |
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