NAZ tempo / steady / tempo long run

22.5 miles 2:27:31 6:33/mi 169 bpm 1105 bts/min 456 ft 14-18°C (14-18 °C) ☁️-⛅1 mph (4 mph) ←︎
Worcestershire, United Kingdom Nike Vaporfly 4% Garmin Forerunner 935

Up early to beat the heat, still dark! Pretty happy with that. Tempo pace wasn’t that impressive, but it never is. Overall pace and second tempo section quicker than last time though. In the context of a 120 mile week, and after a crap night’s sleep, I’ll chalk that up as a win 👍

MilePaceHRElev
16:47 min/mi152-3 ft
26:55 min/mi1600 ft
36:09 min/mi177-5 ft
46:07 min/mi1809 ft
56:03 min/mi183-6 ft
66:01 min/mi1862 ft
76:49 min/mi1699 ft
86:57 min/mi17257 ft
96:37 min/mi167-18 ft
106:50 min/mi1659 ft
116:41 min/mi163-28 ft
126:36 min/mi154-14 ft
136:43 min/mi160-1 ft
146:51 min/mi16347 ft
156:54 min/mi16662 ft
166:34 min/mi159-56 ft
176:17 min/mi166-24 ft
186:23 min/mi171-6 ft
196:13 min/mi175-2 ft
206:10 min/mi176-12 ft
216:30 min/mi172-22 ft
226:44 min/mi174-24 ft
0.56:43 min/mi1740 ft
Lap Time Distance PaceHR
Total 2:27:31 22.5 mi 6:33 min/mi169
1 13:45 2.00 mi 6:52 min/mi156
2 24:24 4.01 mi 6:05 min/mi182
3 1:09:10 10.22 mi 6:45 min/mi164
4 24:51 4.00 mi 6:12 min/mi174
5 15:20 2.28 mi 6:43 min/mi173
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