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Tempo Workout

August 13, 2020 (Morning)

Exercise Type: Run

Weather: 73-77 N 7 mph wind 72-59% HUM

Comments:
Decided to do a tempo run rather than intervals. In hind sight I should have done more like 5 miles of harder pace but whatever. Woke up at 5;45, snooze until 6:10ish, felt meh but not terrible. Legs felt rested which is good. Coffee, nature valley bar, shit, some water, packed the cooler and went off. Should wake up earlier when I go to the track so I'm not ending when work starts. Weather wasn't bad honestly, HUM was low and temp felt nicer than it looks. Easy 3 warmup, picked it up a little at the end. Went to the track, did drills and a little stretching but not a lot. Switched into the Endorphin's and did 2 strides. Hit the tempo. Goal was 5:31-39ish felt controlled the first mile but came through quicker than I wanted 5:27 maybe. Got scared that this would be hard but I did what I do best, run evenly. At points this felt difficult but never too hard. Def easier than any of the workouts I did the past two weeks...shorter but continuous no breaks. Had auto split on so was hitting miles before the mile...4.07 total for 4.00. AVG 5:29-30 pace. Watch had 5:27,28,25,21. I only picked it up the last mile to get closer to overall time at 5:31ish. Translated estimated splits are, 5:34, 5:35, 5:32, 5:27...which is off I think looking at the AVG pace. Felt good. Still a little nervous about the race but feeling better. Cool down 3 miles quicker since this is 10 not 12 total I'll do 5 tonight. Alphafly and Vaporfly dropped at 10. Did not get Alpha but got the vapors in 11.5...word. New inserts today for WU and CD so about 6.13 total miles on them

Side note...the endorphins make my feet feel tired rather quickly, even with my inserts. Then they get hot, burning, tingly...not terrible but not great...vaporfly may be winning

Garmin:
Productive
VO2 - 71
Load - 947
Races - 15:32, 32:50, 1:12:23, 2:34:03...