plan at the beginning of the week was 0.5 mile warm-up followed by a 5.5 miles tempo run in 8:25. last time I did this work-out was a fail. I decided to modify the plan... 2miles warm-up followed by 3 miles tempo run (goal 8:20ish pace) ending with 1 mile cool down. I separated all these on my watch.
warm-up 2 miles- total time 18:39, 3 striders between 1.5 and 2 miles. splits 9:28, 9:11. average HR 114
tempo run 3 miles- total time 24:42. splits 8:15, 8:13, 8:14. average HR 134
cool down mile- 9:51; average HR 125.
today's VO2 max 52
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