Run: Tempo Previous Next


5:50 AM

11.8 mi


7:56 mi


108.9 lb
150 bpm
178 bpm


52 F
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Temp 49, DP 35 - brisk wind from Northwest (18MPH, according to Garmin).

Did a 4 mile tempo. David Kent was running exactly the pace I wanted for the first 3 miles, so I just stuck with him. He picked it up more than I wanted to on the last mile, so I let him go ahead. Tempo was 25:48, split as 6:39, 6:29, 6:23, 6:17. So that was nice - some improvement.

Did 6 hill sprints near Golds after.

Breakfast was rice, hemp powder, smores and birthday cake GUs, and berry stroopwafel. Sat well.

Breathing was Advair 250/50 - good breathing.

Wore shorts and a longsleeve shirt and was very comfortable - felt cooler than 49.