Notes
Temp 22 (WC 22) Winds Calm.
Plan is 5 miles @ Tempo Effort. Wanting to get in as much time at or near 165 HR (89%) as possible. Cool morning, but no wind. Legs feel recovered just enough to safely do a workout. Bulky gear. No moon, so dark. Thinking this one should hit around a 7:00 m/m pace. Starting with 1+ mile on track, out for a loop around The Orchards and Williams Addition, then back to finish on track. Quick transistion from warm-up to workout to keep HR elevated. Fast first lap to hit zone early.
Mile 1 -- 6:54 -- Ave HR 158 (85%)
Mile 2 -- 7:08 -- Ave HR 163
Mile 3 -- 7:16 -- Ave HR 166
Mile 4 -- 7:07 -- Ave HR 167
Mile 5 -- 7:10 -- Ave HR 168 (90%)
Pretty decent. First mile faster due to fast first lap. Hilly mile three ran at even effort. Good splits, little HR drift. 33:22 of 35:39 (Over 90%) of time in target zone. Last 5-mile Tempo Effort 10/8/09. 7:16 m/m @ 166 Ave HR. Splits all over the place that day, and HR drift more pronounced.