Notes
Getting ready for the tempo run. Probably a 10 minute warmup, then pick up the pace to 8min for 3 miles, and a 10 minute cool down.
Weight after run: 145.6
Great run. Decided to stick with the Vienna 4.5 mile loop. Tried to keep the HR above 140 the whole time. Hadn't run this fast since August. I really miss it. Left calf was a little tight but fully cooperated. No knee issues either, and at the moment :) Only issue was a bad side-stitch at mile 4 which forced me to slow down and breathing was an issue.
Stats: 4.5 miles. 35:47 which comes to a 7:57 pace. Burned 397 calories. Avg HR was 145 and max of 168.
Mile 1 8:51
Mile 2 7:41
Mile 3 7:55
Mile 4 7:24
Last .5 7:50pace