http://connect.garmin.com/activity/120839617
450C124
Scheduled: 8 (4 Lactate Threshold).
Did: 7.02 miles at 5:35am
at 8:36/mi in 1:00:30 at 143 bpm which is 82% MHR. At the midpoint for Marathon Pace (79-88% MHR)
from HR perspective.
I did a 2 mile warm up and a one mile cool down at 9:06/mi.
Mile 3-6, the four mile tempo portion, called for 7:48-8:09/mi at 82-91% MHR.
Mile 3-6 done at 8:15/mi for 86% MHR. So I was off reaching 8:09/mi. pace by six seconds. More importantly, the HR intensity was the midpoint
for Lactate Threshold.
This indicates that in fact 7:48-8:09/mi
is accurate Tempo Pace.
Also of note is that Tempo Runs are “slightly more intense
than steady state runs.”
Steady State runs are 8:09-8:23/mi.
and I ran the four LT miles at 8:15/mi. Thus really a Steady State Run was done
(slightly less intense than a Tempo Run).
Plan: Do another Tempo Run two Tuesdays from today. Get the pace to 7:48-8:09/mi. Next
Tuesday calls for Cruise Intervals. I am
figuring Cruise Intervals or Tempo Runs on Tuesdays.
Some tentative goals:
Recent activity: 3x1600s done at 8:00/mi. 10x100s
done at 6:39/mi for 7 of ten repeats.
Long Marathon Pace run done for ten miles with x4 MP miles (mile 5-8) at 8:27/mi.
Goals: Get the 3x1600s done at 7:38-7:48/mi. Get
the 10x100s at 6:39/mi for all ten
repeats. Get the Long Marathon Pace run
done with x6 MP miles at 8:35/mi. for
the tail end of the long run - not sandwiched between a warm-up and cool-down.
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