Notes
1 mile warmup, 5 miles at Tempo, 1 mile cooldown.
During Tempo portion, 5 miles in 36:33 (pace of 7:20 per mile).
Note: Average HR for first 3 miles of Tempo portion was 152 (pace 7:16).
Average HR for next 2 miles crept up to 154-155 (pace 7:23).
HR went up while pace slowed over the 5 miles today. For Lactate Threshold training (to start AFTER Twin Cities Marathon 2012), this confirms that I should use a lower ILTHR (lower than 152), since I need to be able to stay at that HR and steady pace for 10 miles. [I previously calculated 148 as the ILTHR, so this is consistent with that.) Once I can do 10 miles at HR 148 and at a steady pace (i.e., without slowing down), I then bump it up by 5 bpm and work up to the same criteria, i.e., 10 miles at HR 153 and at a steady pace, etc.