Run: Tempo Previous Next

8/12/2011

8:17 AM

11 mi

1:17:02

7:01 mi

Health

172.4 lb
5994

Ratings

7 / 10
7 / 10
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Notes

Woke up REALLY heavy - like 172.4. Had 4 cookies the night before. Need to FOCUS ON NUTRITION! I also woke up early and felt really tired.

I paid for it. This week's tempo was a bit slower than last week's 5 miler, which i nailed.

I had planned for 6 miles on the track at 1:34. However, I did the 6 with two recovery laps after each 2 miles. And my splits were slightly off. Final two miles were quite strong, which is good. The tempo laps all added/averaged net out to 6:22/mi - which I need to factor in the two recovery laps. This is not too bad, but I know i'm stronger than this. I need to push to 1:33-1:34 per lap consistently for the next tempo run.

1:37

1:34

1:35

1:34

1:34

1:35

1:36

1:36

2:00 - recovery lap

1:33

1:36

1:35

1:34

1:34

1:35

1:34

1:34

2:06 - recov

1:34

1:34

1:33

1:33

1:34

1:35

1:34

1:33

Training Plan Entry

Tempo

11 mi

11 miles with 6 at tempo pace. Median target over time is 6:18.

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