Run: Tempo Previous Next


5:50 AM

14 mi


8:05 mi


110.1 lb
151 bpm
171 bpm


28 F
  • Splits
  • Graphs

Wait Initializing charts...


Temp 28, DP 22, wind of 5 MPH from west.

Originally planned to do 400s to keep Sally company, but when that got cancelled, I just went with one of George's old workouts from about 8 years ago - 4800, 3200, 1600.

Split as 19:53 (6:43/6:40/6:30); 13:08 (6:38/6:30), and 6:24. Then added on two controlled 200s at the end in 43 seconds each for some turnover. Recoveries were a bit long - 5:22-6:23 - because my shoes kept getting loose during the workout. I was also chilled and stiff the whole time - I think a combination of being underdressed and not used to sub-freezing temperatures. Paces a bit slow but effort was right.

Breakfast was rice, hemp powder, smores and salted caramel GUs, and a chocolate sunflower thing. Sat well.

Breathing was Advair 250/50, Qvar, and 2 puffs of rescue. Breathing still a bit tight.

Wore my Houston long sleeve shirt (fairly light) and thin tights. Could have benefited from a warmer top.