Tempo

222.8

RHR = 36

14K in 1:11:18 with 2 X 2 miles in 14:24 and 14:26. I rested for 2 minutes between the work bits. Very good workout. HR at 136 to 138. maybe I should've run a little faster. I ran these at the same pace I ran my last tempo run but these were further (8 laps each versus 6 laps). In two weeks the tempo bit will be a full Back Cove lap (3.5 miles), if I can talk my training partners into it.

Tomorrow's a tough one: LR2 solo (just me and my iPod) on tired legs.