Run: Tempo Previous Next


6:35 AM

11.2 mi


8:36 mi


107.7 lb
159 bpm
176 bpm


67 F
  • Splits
  • Graphs

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Temp 67, DP 64; wind of 13 mph from north.

At Hains Point did 4 mile fartlek warm-up, and then 4x1 mile at tempo effort (overshot and then settled in) with 30 second recovery. My right shoe came completely untied during the second mile, so had to stop and retie, but otherwise this went fine. I felt awkward and underpowered at first, and then settled into a rhythm.

After the 4th mile, I jogged for a bit less than a mile and then did 4x"200m" where I used the dojo markings. I'm not sure the marks are entirely accurate, but they were good enough.

Splits were 6:55, 7:02, 7:16, and 7:06 for the tempo miles, and 47, 43, 45, and 44 for the "200s"

I still suspect that my Garmin is cheating me on distance, but doesn't really matter, I think. The effort is what matters.

GCT balance was mostly OK, if a bit right dominant at times.

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

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