Notes
COMMENTS: Plan: 14 miles, w/ 3-4 @ HMP at the end
Route: Down to JP, through emerald necklace, across Park Dr. to Storrow, figure 8 on Charles, then back home.
1st 10 miles were very comfortable. Most of the run, held HR ~140. Started fatiguing a little before 10m.
At mile 10 (River St.), picked it up to HMP. Realized after 1 mile there was no way I was going to hold that for 4 miles total, so decided to cut it back to 3m. Still tired from fast stuff on Thur and Sat. Towards the end of mile 3, felt like my lungs were hold me back more so than the legs. Interesting... maybe need more VO2max work. Jogged it in for the last 1.5m. Felt pretty good at the end. Tempo portion was not comfortable and felt comparable to the end of a HM race.
5.0m - 40:43 (8:09 - 138/149)
5.0m - 41:02 (8:12 - 142/152), stopped for H20
1.0m - 6:34 (163/169)
1.0m - 6:35 (168/172)
1.0m - 6:35 (173/177)
1.0m - 9:13 (144/177)
0.5m - 4:09 (8:18 - 146/153)
After checking the route, tempo portion was actually a 5K, so I was going pretty fast. Tempo portion:
5K - 19:44 (6:21 - 168/177)
www.gmap-pedometer.com/?r=949913