Here they are:
| My results | Comments | ||
| Type of Run | Tempo | non-stop | good |
| Distance | 3 Km | 3 Km | total: 57 km |
| Pace | 6:36 | 6:11 | very good |
| Average HR | 148-159 | 159 | good |
| Max HR | 180 | 171 | good |
| Calories Burned | 395 | total: 7462 |
After speaking with a buddy of mine who teaches running classes, I discovered that I was doing my Tempo runs the wrong way. Instead of trying to run my whole distance at a fast pace, I'm suppose to do a small warm up then do a good distance at 80% Max HR and then do a small cool down. So that is what I did for this run. I started off with a 600 m warm up, then I did 1.8 km at 5:50/km pace and finished with a 600 m cool down. As you can see from the numbers, everything fell into place nicely and the run was very good. By the last 400 m of the fast part, I was starting to feel it. Today is another Tempo run, 1 km longer, and I will try to do roughly the same thing. Should be fun.
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