I did a three mile tempo run this morning. I started out with a 2 mile warm up and then went into my tempo run. My gaol was to run the 3 miles at marathon pace and hold it for the three miles. My splits for those miles went as follows; 7:14(150), 7:17(161) which was a gradual uphill, 7:07(159) which was a gradual down hill to flat, from there I did a 3 mile cool down. Total time was 1:08:23 with an average pace of 8:33, my average Heart Rate was 149. I felt like I was in control fore the three miles of the tempo run the first mile I was feeling it pretty good but then the second mile I felt a little better, and I was really pleased with the third mile as I felt like I had great rythum. My cool down spilts I could not get my heart rate down below 130 like Sasha wants me to do, they hovered around 145 and I was below a nine minute mile on all of them except for the last wich I speed up on by accident. I don't know if I need to be concerned with that or not, it seems to me I should be able to slow down and my heart rate should go down as well. If anyone reads this please let me know.
Long run tomorrow, with some hills thrown in, see ya then.
Wave Nirvana(89)
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