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
September 28th, 2008 at 12:04 pm
Sweet…just plain sweet.
What’s your thinking about how to carry this through to the end in Memphis??