With four weeks to go until the Bristol HM I have switched my tempo runs from faster than HM efforts to HM pace efforts. My route from work to home to difficult to judge pace wise because of the hills at the end, so did first four relatively flat (but slightly uphill) miles at HM pace, then the remainder at roughly the same heart rate as the first four miles. Pleased with effort given the heat today.
| Lap | Time | Distance | Pace | HR |
|---|---|---|---|---|
| Total | 48:14 | 6.1 mi | 7:56 min/mi | 185 |
| 1 | 7:12 | 0.97 mi | 7:27 min/mi | 184 |
| 2 | 2:56 | 0.39 mi | 7:27 min/mi | 181 |
| 3 | 6:02 | 0.78 mi | 7:43 min/mi | 186 |
| 4 | 10:52 | 1.41 mi | 7:42 min/mi | 186 |
| 5 | 8:31 | 1.06 mi | 8:03 min/mi | 186 |
| 6 | 8:32 | 0.98 mi | 8:43 min/mi | 187 |
| 7 | 2:36 | 0.29 mi | 8:53 min/mi | 179 |