Notes
1.5m WU
5 mi @ 8:00
1.5m CD
2 miles at tempo, 30 second recovery, 2 miles at tempo, recover, 1 miles at tempo. Tempo pace adjust to 8:15, 8:10, 8:05
Ran to the fitness center and it was overcrowded and hot, so made the best of it after finding a 1/2 mile stretch of asphalt (everything else was concrete). I felt pretty decent considering this was my first tempo run in 15 months.
Tempo splits: 8:04, 7:48, 7:48, 7:55, 7:57 (7:56 avg).
Avg HR: 161, max 182
Training Plan Entry
Tempo
8 mi
1.5m WU
5 mi @ 8:00
1.5m CD
2 miles at tempo, 30 second recovery, 2 miles at tempo, recover, 1 miles at tempo. Tempo pace adjust to 8:15, 8:10, 8:05