Maypole Seven (tempo)

Long Tempo Run.
I set out to do this run with a target pace of 7:30 min/mile but got over enthusiastic and let myself speed up as the run progressed. I felt strong throughout although I was pretty much all in at the end of the last mile. This is the second fastest I have ever run around the Maypole loop so I felt pretty pleased with myself at the end. Whether I will regret putting in an effort run tomorrow remains to be seen.

I am optimistic that if I can do this now, I should be able to put in a good showing for the Norwich half at the end of November. I mean to set myself a stiff target for that race certainly under 100 min maybe as fast as 95. No great shakes when compared to Martin Lel's 59:30 in the Great North Run on Sunday, but good enough to make this middle aged man feel good about himself!

New shoes today.

Details

• Type : Run General
• Duration : 00:50:13
• Distance : 7.01 miles

Data

• Pace : 07:10 / mile
• Average HR :150 BPM
• Maximum HR :169 BPM
• Average Cadence : 79 RPM
• AMB : 1.50 m/heartbeat
• SMB : 1.29 m/heartbeat

Links

• View at GarminConnect
• View at my training diary

Splits

Lap	time	Meters	Pace	AvHR	MaxHR	AvRPM	MaxRPM	Stride	mbeat
1	00:07:28	1609.34	07:28	131	145	77	85	2.80 m	1.65
2	00:07:22	1609.34	07:22	142	147	77	82	2.84 m	1.54
3	00:07:17	1609.34	07:17	147	154	78	86	2.83 m	1.50
4	00:07:14	1609.34	07:14	151	160	79	88	2.82 m	1.47
5	00:07:10	1609.34	07:10	156	159	79	88	2.85 m	1.44
6	00:06:58	1609.34	06:58	160	164	80	87	2.89 m	1.44
7	00:06:41	1609.34	06:41	164	169	81	89	2.97 m	1.47
8	00:00:03	12.60	07:23	169	169	83	85	2.62 m	1.29