Monday, June 18, 2012
Fair Tempo Run, All Things Considered ...
Today's Workout ...
Course: Summit Fair Out & Back
Total Time: 1:30:25
Avg Pace: 7:30/overall, 6:57/middle 7 tempo miles
Avg HR: 162
Workout: Tempo Run
Elevation Gain: 483 ft
Calories Burned: 1,681
Temp: 76 Degrees, Humidity 75%, Wind 12SW
With a busy work schedule this week, I had to modify my workouts and do my tempo work this morning as opposed to Tuesday which I would always prefer. When I do my tempo work on Tuesdays, it gives me an extra recovery day (Monday) after the weekend runs. But there was no way I could have tempo'd tomorrow with everything else going on at work. So even though my legs were a little gassed from the weekend, I got it in. And for the middle 7 tempo miles, I still averaged 6:57/mile. Following are the splits ...
1)9:08 2)8:14 3)7:42 4)7:04 5)6:52 6)6:54 7)7:02 8)7:01 9)6:52 10)7:00 11)7:59 12)8:35
This workout was actually a cross between a tempo run and mile repeats because I had to stop the clock for 30 seconds between the last 3 tempo miles (kinda cheating). But I DID just do 23 miles on Saturday, and 15 more yesterday ... so I was obviously a little spent. Plus, summer is flat out here! It was really humid this morning. So all in all I didn't feel too bad about the workout - just need to manage it without stopping in between those last few miles, which on fresher legs shouldn't be a problem. Hope you have a great week of running!
... be great today!