Wednesday, December 27, 2017

Tempo Run ~~~~~

8km Total

1.5k warm-up
5km at pace... VP set to run 8:10m/k 
1.5k cool-down... walking!

Ages since I've run on Range Road and I found the hills really tough even having to walk a couple!  Good workout though in spite of finishing exhausted but just ahead of VP.

5km in 40:39
Avg. pace 8:08 m/km
AHR 115-152(?) bpm =  85% - 112(?)% of max.

TE   3.2 =  Improving!







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