Tempo Run with a little of everything today. The weather changed again. It was 55 degrees, high humidity and pretty strong winds this morning.
My goal was to warm-up then run 3 miles @ 7:30, 3 miles @ 7:15 and then 3 miles @ 7:00 pace. You can see how the wind and uphill affected mile 8 but besides that everything was good (but hard :-)! I was really happy with the 6:30 9th mile finish.
| 4/3/2013 |
| Mile |
Time |
HR |
HR % |
|
| 1.6 Miles @ 8:58 Pace - HR 137 |
|
| 1 |
7:29:00 |
143 |
74% |
|
| 2 |
7:14:00 |
144 |
75% |
|
| 3 |
7:29:00 |
145 |
76% |
7:24:00 |
| 4 |
7:06:00 |
153 |
81% |
144 |
| 5 |
7:08:00 |
157 |
84% |
|
| 6 |
7:12:00 |
159 |
85% |
7:08:40 |
| 7 |
7:14:00 |
161 |
87% |
156 |
| 8 |
7:20:00 |
165 |
89% |
|
| 9 |
6:30:00 |
166 |
90% |
7:01:20 |
| |
|
|
|
164 |
| 1.3 Miles Slow Cool-Down |
|
|
| |
|
|
|
|
| |
|
|
|
|
| Total |
64:42:00 |
155 |
82% |
|
| Pace |
7:11:20 |
|
|
|
| Where Run - Big Loop but just out and back toward old church, Clockwise |
| Weather - 55 degrees, 87% humidity, 15 MPH Wind |
Target: Tempo Run
12 Miles, 1.5 @ 9:00 Pace, 3 @ 7:30, 3 @ 7:15, 3 @ 7:00 Pace, 1.5 Miles @ 9:00 Pace |
I charge you in the presence of God and of Christ Jesus, who is to judge the living and the dead, and by his appearing and his kingdom: preach the word; be ready in season and out of season; reprove, rebuke, and exhort, with complete patience and teaching. For the time is coming when people will not endure sound teaching, but having itching ears they will accumulate for themselves teachers to suit their own passions, and will turn away from listening to the truth and wander off into myths. As for you, always be sober-minded, endure suffering, do the work of an evangelist, fulfill your ministry. ... | 