Only had a short time to run this morning, so my 3 x 2 miles plan went out the window.
Decided on 4 miles at tempo/HM pace roughly. My main aim was to start a tad slower than HM pace and speed up to faster than HM pace.
Very annoying - my brand new garmin had a "Lap error" on the first mile and didn't record it, so I dont know what that was. Probably around 7, based on my occasional glances down.
Splits: 7:00 (?), 7:05, 6:51, 6:37. Around 6:53 avg.
I think this more continuous tempo works better for me. Although I loooove tempo intervals, my body takes about 3-4 miles to truly warm up (which I usually don't have time for). So, doing a 1-2 mile warmup, then 3 x 2 miles or 2x 3 miles at HM, can be very disheartening after the first interval (which is typically my slowest). In a "progression" tempo like this, I can see the average pace go down over the course of all the miles, which is what I *hope* I can do in races.
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