Run: Tempo Previous Next


6:39 AM

9.9 mi


8:28 mi


108.6 lb
165 bpm
180 bpm


78 F
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On Fluffy - temp of 76-78, DP of 71 inside. (obviously warmer outside).

Programmed watch for 7x5 minutes with 1 minute jog - decided to play it by ear with how many intervals I'd do. Ended up doing 4x5 minutes with 1 minute recovery, and then swapped to 3 minutes since my HR was starting to get too high (went with 4 minutes on the last).

Ended up with a total of 30 minutes at tempo effort/HR range. My HR didn't drop much during the recovery jogs. But it did give me a chance to drink water.

Did the tempo parts at 8.4 MPH, the recoveries at 9.1 MPH. I wish those weren't my paces right now, but especially during tempo, you have to train where you are instead of chasing faster times.

I wore my arm-coolers which helped with the heat.

L/R balance at 47.4/52.6

Breakfast was rice, hemp powder, smores and triberry GUs - sat well.

Breathing was Advair 250/50 and Qvar - breathing good.

Music was Zoltar Subterranean Podcast 946