4:50 am. Tempo Run day, I was actually pretty scared for todays run, pretty bad when you have a hard time sleeping the night before just thinking about a dumb training run. Started out on the treadmill for 5.5 miles. Did it in 39:30 avg 7:10 pace. Then I went out to the trail, my goal was to run 5 in 30 minutes flat, didn't quite reach that goal my first mile was on track but after that I just couldn't hold onto 6:00 min/mil pace I kept catching myself slowing down, I'd try to pick it back up but found I couldn't quite hold it. My mile splits for the 5 looked like this. 5:58, 6:12, 6:17, 6:20, 6:16. Total time 31:13 Avg. overall. 6:13 min/mil. I'm not really to upset with the run, I feel like I got out of it what I needed, I'll just have to try to get faster each time. Pretty much kept my heart rate at a constant rate the entire run which I think is the point of a Tempo run.
Avg. HR. 170 85% of max
Max HR. 172 11:30 am. 5 mile recovery run on the treadmill for lunch. Avg Pace 7:18, ran a little faster than I probably should have on a recovery run and ended with a 800m sprint in 2:40 to finish it off which probably wasn't that great an idea either but I was feeling pretty good so figured what the heck.
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