Notes
for some reason my watch is not giving me my split breakdown but essentially I had no issues holding 140-155 for first 3 and averaged about 8:25 pace...spent most of it around mid 140's...second group of 3 was 155-157 with a few dips into low 160's and averaged about 7:50 pace because i got some good climbing in...for third group it was impossible to get my legs to turn over any faster for the and so i mostly held high 150's low 160's and averaged about 6:30 pace...it was so effin cold i just couldnt make my legs move but i tried like hell.
Training Plan Entry
Tempo
10 mi
10 miles.
Moderate progression run. The HR's today will not impact your base development but it will help to develop muscular strength which is JUST as important as your 'engine'.
Run 3 X 3 miles. Each split is done as
3 miles- HR 140-155 3 miles- 155-160 3 miles- 160-165 MAX.or if you feel tired then just run 2 X 4 miles with HR 145-155/ then HR 155-160.
Finish the run with 1 mile steady at HR MAF and because of cardiac drift this may be SLOW. That's OK though, this is just to nudge