Notes
3 miles at "tempo". Windy and still quite cold (18F / WC 5F). Target was to keep HR at or under 145bpm. Theoretically this should be a relatively easy up-tempo effort based on HR as this is ~80% or so for me.
Very pleased with this one as the easy miles were relatively quick despite the 3rd straight day of running and the tempo miles were nicely controlled as I was able to mostly stick to the target HR and not let my ego take-over. Had to back off a few times especially heading into the wind and/or uphill.
While ~145bpm wasn't super difficult, it wasn't easy or particularly comfortable. Its only around 80% effort (still need to test max HR probably) for me which falls right around Marathon effort...which of course I'm not at all trained for and would likely not even be able able to cover a Half at 7:15 pace just yet.
On a positive note, just a month ago I had a nearly identical run in SW where I included a 3 mile tempo as part of 8.6 miles or so and the splits were slower and HR higher. I also recall feeling much more uncomfortable on that run (and on previous tempos vs. today)
Mile 6 - both days had identical HR avg and max - yet 7:51 vs. 7:16
Mile 7 - HR slightly better today (145 vs. 146) and again a big pace difference 7:40 vs. 7:19
Mile 8 - HR 4bpm higher a month ago (149 vs. 145) and again pace still better today - 7:24 vs. 7:12
This is the type of data that proves fitness is growing!