Picking Up the Tempo

Today was another tempo run. I was a bit anxious about the temperature, distance and pace.

It was in the low 80s with the wind from the northeast at 12 when I headed out. It was a really nice afternoon to run.

Ran 2 mile as a warm up and then 6 miles at tempo. Ending the workout with a 3 mile cool down.

Here are the splits:

Mile Pace (min/mile) Speed (mph) Heart
Rate
Elev
Gain
actual +/- avg actual +/- avg
1 9′ 36 +0′ 57 6.2 -0.7 124 -23 ft
2 9′ 26 +0′ 47 6.4 -0.6 133 -13 ft
3 7′ 56 -0′ 43 7.5 +0.6 154 +43 ft
4 8′ 02 -0′ 37 7.5 +0.5 162 +62 ft
5 7′ 52 -0′ 47 7.6 +0.7 161 -63 ft
6 8′ 17 -0′ 22 7.2 +0.3 159 -40 ft
7 8′ 15 -0′ 24 7.3 +0.3 164 +75 ft
8 8′ 02 -0′ 37 7.5 +0.5 163 -88 ft
9 9′ 00 +0′ 21 6.7 -0.3 155 -16 ft
10 9′ 30 +0′ 51 6.3 -0.6 152 +39 ft
end 9′ 15 +0′ 36 6.5 -0.5 151 +29 ft
Versus average of 8′ 39 min/mile

Mile 6 included a stop to take a gel and water. Needless to say, I was pleased with the workout.

Training for the week
Sun: Rest
Mon: 6.05 miles w/ 6x100m strides – 56:44, 9:23 pace
Tues: 12 miles – 1:50:54, 9:14 pace
Wed: Rest/800m swim
Thur: 11 miles w 6 @ tempo – 1:35:14, pace 8:39

One Response to “Picking Up the Tempo”

  1. Joe Says:

    Sweet…just plain sweet.

    What’s your thinking about how to carry this through to the end in Memphis??

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