Wednesday, November 21, 2007

Decent Tempo Run

Finally managed to be disciplined enough to run a reasonable tempo run. The last 2 have been a little gung ho and I've ended up going faster/harder than I should, which means your heartrate goes up too high and all you don't get the benefits you are supposed to get from this type of training run.

This a chart of heartrate against miles of the one from 2 weeks ago. Tempo sections are in red. It was 2x2 miles - first 2 uphill, 2nd 2 down. way too fast in that first segment, as you see by the skyrocketing HR. 2nd segment was better.















Here is last week's. This was on the track, so no hills to worry about. This time it was 2x3 miles. First one started OK, but got hard towards the end. Second one was too fast (I ran the last 1.5 miles about 15-20 seconds faster than tempo pace for fun)














Here's today's. Another 2x3 miles. First 3 on the roads so a little downhill then uphill, with a climb right at the end. Second 3 on the track, so no excuses. Paces were 6:53 and 6:55 (plan was 6:55)

I'm very happy with that second 3 mile tempo. Nice steady heartrate at low 160s and the pace was pretty constant at 6:55. It's much easier to do these on the track where you don't have to worry about hills (or traffic). So from now on that's what I will try to do, but it is a little boring doing lap after lap at constant pace.

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