Notes
Tempo Run
Coded as a race as this is a 4 mile PR. Original plan was to run 5k at 95% of goal effort. First 1/2 mile at 6:44 pace seemed too easy so increased pace. At 2 miles into this my AHR was only at high aerobic level so increased pace over last mile of 5k (ran the first 5k at 20:34, only 5 seconds more than race last Sat, and AHR today was in low 150's). Felt good at his point and decided to go 4 miles. Dialed pace back a little from 5k to 3.5 miles & then increased pace over last 1/2 mile bringing home the last 0.1 miles hard. Negative split effort: 13:22 / 13:08.3.
Front 5k: 20:34; Backend 5k: 20:28 (faster than race Sat!).