2 mile tempo

2 mile tempo run at the track at SFE

http://connect.garmin.com/activity/65080276

2 miles total, 8:04 avg. pace, 16:08 total.

BW: 201

Short tempo

1.5 miles, 80% effort first half, 90% effort second half.

First half @ 5:59 / 8:00 pace
Second half @ 5:31 / 7:46 pace

61°, no wind, humid

Tempo

1.5 miles, first half at 80% RPE, second half at 90% RPE
11:28, or ~7:40 average pace.

tempo

20 minutes, 90% RPE
2.4 miles; 8:20 pace. Yech. Just haven't had it in me recently...

2 mile tempo

14:34 and it was frickin' hard!

20 minute tempo

2.46 miles, 20:00, 8:08 pace.

5k Tempo

5K on the usual route.

24:06, 30 seconds off my PR.

Average HR 169

Tempo

Tempo run, unknown distance, about 35 minutes at 95% RPE, and then it got pretty dark on me. It was pretty cool to be haulin' along, heart rate at 173, and it felt hard, but maintainable. My max HR, depending on the calculation, should be something like 183. I've seen it over 190, so the calculation clearly isn't perfect, but it still felt good to be cruising, and fast, at a very large percentage of my max. This tempo/interval/long run thing seems to be working!

Tempo run

80% RPE, 20 minutes

I ran it in one block, but timed it as four separate five-minute blocks.

5:00 - .65 or 7:36 pace
10:00 - .60 or 8:18 pace
15:00 - .56 or 8:56 pace
20:00 - .51 or 9:48 pace

Total distance: 2.32, or 8:37 avg. pace.

Note to self - gotta find the chest band for my HRM, so I can figure out if I'm just whinging on some of these run WODs.