Notes
9 miles with 4 at tempo pace. Target 6:26/mile. Median target over time is 6:18.
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I felt awful going into this workout. I had a poor night's sleep and couldn't get up on time to run this AM. Terrible diet over the long holiday weekend. It was warm in the workout room.
I ran a warm-up mile at around 7:45. I then set it to 9.3MPH or 6:27/mile. This is intense enough right now. I have much work to do.
I did 2 miles at tempo - then realized I was overheating a needed a bathroom break. I was sweating profusely. I used the john and rested for about 10 min. Then came back to do another G.A. mile - then another 2 at 6:27/mi - then a final mile at 8:15 or so.
Came up short - did 7 out of 9 planned and had the long break. Time to get refocused.
Training Plan Entry
Tempo
9 mi
9 miles with 4 at tempo pace. Target 6:26/mile. Median target over time is 6:18.