Still might run my tempo workout but I'm not holding my breath. Just finished a 65 minute bike ride and avg 19.4 mph. Legs feel a bit sluggish so I might wait and run tomorrow and then do a rest day and then the long run. Liking the flexiblity with the RLRF program... just hope that it gets results.
Felt like running this evening and so I did! It was dark so I opted for the tm and set the incline at 1 and away I went. Mile and a half warm up and then the scheduled tempo run. Felt pretty good considering I had a pretty good bike ride earlier in the day. 7:26 was the goal and I managed avg 7:13 for the tempo. I wish I could hit the mark on the intervals.... Oh well. See how the legs feel tomorrow.
| Date Run |
| Mile |
Time |
HR |
|
Max HR |
| 1.5 |
0:13:19 |
Warm-up |
|
| 1 |
0:07:18 |
|
|
|
| 2 |
0:07:16 |
|
|
|
| 3 |
0:07:15 |
|
|
|
| 4 |
0:07:11 |
|
|
|
| 5 |
0:07:07 |
|
|
|
| 1.5 |
0:10:11 |
Cool-down |
|
| |
|
|
|
|
| Total |
0:59:37 |
|
|
|
| |
|
|
|
|
| Tempo Miles |
0:36:07 |
|
|
|
| Pace |
0:07:13 |
|
|
|
| Where Run |
| Temperatureº - Weather Conditions |
Target:
Tempo run - 1 Warm-up, Stretch, 5 @ 7:26 pace, 1 Cool-down |
|
|
| 