Morning Tempo

222.8

RHR = 43

A pleasantly tough workout this morning: 13.5K in 1:10:48. 27:36 warm-up (ran the roundabout route to the track) followed by 5K of AT:

4:30 Ave. HR = 136
4:31 139
4:29 143
4:29 142
4:29 143

I kind of backed into my threshold pace using the assumption that I'm a 20:30 5K runner right now. Since my most recent (mid-May) 5K race was 21:39, this seemed optimistic but the HR values (143 is 89% of Max) support the pace I ran being my threshold. Another test that I use when running at AT is that I find that it is the slowest pace at which I am forced to concentrate 100% on my running. In other words, if my mind drifts at all, I fall off pace. This morning's run was validated by that test as well.

I ran directly back to my place, in 20:45, to complete the run.