Mill plain to I-205, Chockolav and back to 164th and home. 10 miles easy, then 5 mile tempo (goal 5:55) in 5:56, 5:47, 5:51, 5:48 & 5:50. Heart rate slowly climbed from 144 to 157 during these 5 miles. One mile easy (7:21, HR 135) then 2 mile tempo around Timbers (goal 5:30) in 5:28 & 5:24 w/ HR 160 & 166. 1 final mile easy (7:24) down 192nd and Costco then final mile all out (goal 5:15) in 5:05 w/ HR 166. First time I've worn my HR monitor in a few years. Interesting data... Very pleased with the run today. |