Run: Tempo Previous Next


5:43 AM

12 mi


8:08 mi


108.7 lb
153 bpm
175 bpm


35 F
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Temp 35, DP 31, wind of 6 MPH from north.

Did a 4 mile tempo on the track in 26:41 (6:47/6:39/6:39/6:36). Ran with Melissa and Carolyn for most of it - Melissa stopped at 5K, Carolyn pulled ahead in the last mile.

Felt controlled and rhythmic and the right effort. A bit annoying to be tempoing at what was my goal marathon pace a few months ago, but that's the nature of periodic training and down time, I guess. It will come back.

Left shoe was loose the whole time - annoying.

Breakfast was rice, hemp powder, French toast and salted caramel GUs, and coconut Stroopwafel - sat well.

Breathing was Advair 250/50, Qvar, and one puff of rescue.

Wore light tights and medium CAR longsleeve - shorts might have been a slightly better choice.