Notes
Temp 55 Wind 9 mph. Humidity 75% Dew Point 48 degrees.
Workout all about finding out where I'm at and what I need to do for upcoming 15K. Simple plan: Run 5 miles at McMillan MP (7:17) with maximum efficiency. Not true Tempo Effort, will let HR drift to maintain desired pace, but goal is to exert as little effort as necessary. Compare fitness with three similar runs earlier this year. Will do four laps in lane 4 on track to establish pace, then four laps through The Orchards (50/50 climbing & downhill/flat...wind will be in face on downhill; nothing 100% free.), then back to finish last 0.5 mile on track.
Pace after first two laps 6:47. Great, guess I'm wanting to do this the hard way. Get it checked down to finish first mile at 6:56. Overcompensation results in 7:23 second mile, but had found pace midway through. Miles three and four 7:13 and 7:17. Starts to rain, so head home instead of back to track. More climbing to finish than planned. Lighting gets more frequent and closer. Legs start to go. Distractions when I need to be focusing the most. Last mile 7:22.
Mile 1 -- 6:56 Ave HR 154 Max 163
Mile 2 -- 7:23 Ave HR 164 Max 169
Mile 3 -- 7:13 Ave HR 168 Max 172
Mile 4 -- 7:17 Ave HR 171 Max 173
Mile 5 -- 7:22 Ave HR 172 Max 174
Overall -- 7:16 Ave HR 166 Max 174
6/3/09 -- 7:24 Ave HR 168 Max 187
6/10/09 -- 7:25 Ave HR 166 Max 176
7/8/09 -- 7:33 Ave HR 160 Max 175
Little cooler now, but ran all the previous on fresh legs. Paid some for early mistake. Overall numbers encouraging. Very close to only being a true Tempo Effort. HR barely crept into low-end of Race Effort.