My first tempo run! The plan was 20 minutes easy warmup, 20 minutes moderate to hard, and 10 minutes easy cooldown. Overall it was 4.92 miles in 50:01 for an average pace of 10:10. It breaks down like this:
Lap 1: 1.81mi, 11:03 pace, avg HR 177.
Lap 2: 2.16mi, 9:16 pace, avg HR 175.
Lap 3: 0.94mi, 10:36 pace, avg HR 169.
This was tough, but I liked it. I got nauseous for a few seconds when I slowed down after the hard part but it didn't last long. I guess it meant I was trying hard! I counted my cadence twice during the hard part and it was 85, which is really cool. I know it is supposed to get to 90 and it will. It will take a little time. It was 80 during the cooldown.
I'm really happy that I held the 9:16 pace for 20 minutes. That is what I am going to have to do if I want a sub-28 5k.
Overall, it was a great run.
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