I ran the Salem Canal Road to Payson loop, I started out with a warm up mile and then I eased into my tempo run. My splits went as follows;8:49(135), 8:27(143), 8:16(149) this had a 300 meter hill in it pretty steep towards the top, 7:23(151) better, 7:07(162) way better... I then slowed down just a tich to recover so my last mile was alittle slower than I could of run which was, 8:09(153). My average pace was 8:02 with my heart rate average at 148 total time was 48:36. I am calling it a 4 mile tempo even though my splits were not even, but I had a pretty good 2 mile tempo, miles 4 and 5 were pretty good, I think I am coming around to just about where I was before my injury, but I still have some work to do... My leg felt pretty good not much pain, I will have to see how it feels later on today to get a real feel of where it is at in the recovery stage.
It was a nice cool and crisp morning I wish it never got colder than this, I can handle it when it is in the 20's but when it gets colder than that I start getting annoyed, oh well such is winter!!!
See ya tomorrow.
Kayano 12 Orange (127) | 