Tempo Run today. My goal was to run the exact same route I ran on my previous RLRF training for Cowtown and compare the results. The weather was much cooler then (40 degrees) compared to 72 today. My Cowtown run was 4 Miles @ 6:51 - HR 159. I think I can determine there is improvement even though my HR is up slightly on this run. I'm sure the heat and humidity took a little out of me today too.
| 6/13/2012 |
| Mile |
Time |
HR |
HR % |
Elev.
Change |
| 1.82 |
Warm-up @ 8:37 - 130 HR |
|
| 1 |
6:41:00 |
146 |
76% |
-100' |
| 2 |
6:45:00 |
160 |
86% |
+ 75' |
| 3 |
6:53:00 |
167 |
91% |
+100' |
| 4 |
6:37:00 |
169 |
92% |
- 75' |
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| 1 |
Cool-down @ 9:07 - 148 HR |
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| Tempo Miles |
26:56:00 |
161 |
86% |
|
| Pace |
6:44:00 |
|
Total Miles |
6.82 |
| Small Loop |
| 72Âş - 90% Humidity - 13 mph Wind |
Target:
Tempo Run - 1 Mile Warm-Up, 4 Miles @ 7:00 pace, 1 Mile Cool-Down
Notes:
I was trying to run beat my previous run.
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Psalm 119:33-40
33-40 God, teach me lessons for living
so I can stay the course.
Give me insight so I can do what you tell me—
my whole life one long, obedient response.
Guide me down the road of your commandments;
I love traveling this freeway!
Give me a bent for your words of wisdom,
and not for piling up loot.
Divert my eyes from toys and trinkets,
invigorate me on the pilgrim way.
Affirm your promises to me—
promises made to all who fear you.
Deflect the harsh words of my critics—
but what you say is always so good.
See how hungry I am for your counsel;
preserve my life through your righteous ways!
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