Notes
good hard tempo run at 6:30, 57 degrees. Did not feel great and have been very tired/not sleeping well. I considered not doing this, but did it anyway and it worked out. I was pretty beat by the last .5 miles @ T, but generally a very good run. overall cadence 174, as high as 177 @T. No hip pain.
4 miles @ T=28:51=7:13/mile
recent tempos:
1/13/2015 3.5 miles @ T = 25:09=7:12/mile.
12/16/2014 2 miles T=7:10@approx 170
11/20/2014 2 miles @ 14:34=7:17/mile
of interest, notes from 4/21/2011, right before OC HM (1:36):
"4 miles=28:32=7:08/mile@169-170
slightly faster at a slightly lower HR than last week.
recent tempos:
april 15: 4 miles=28:49=7:12/mile@170-171ish
april 6: 2 miles in 14:29@166, 7:15/mile
march 3: 4 miles 29:36@168, 7:24/mile
feb 5: 3 miles=22:06=7:22@170ish"