Tempo Run, 6.6km 6:00 target pace

Running around Stirling again, I set a 6:00 target pace for 2 laps totalled 6.6km.

For the 1st lap, I keep up with the 6:00 pace. But the 2nd lap, my speed is sliding downhill. Overall pace is 6:03, very close to the target. I should control my initial pace better to have a more uniform speed.

I try to look up my running history since about a year ago. For the similar distance, the 6:04 pace is the fastest.

Tempo Run, 5:15 target pace

I am keeping my mixed training within a week - Interval training, tempo run, brisk walk. Today is the tempo run day. I set a target pace of 5:15.


First, it does look strange cos my heartrate drops at the end when I was pushing hard. It is because the chest strap has loosen and fall to my belly. Ha ha, it is measuring my "belly" rate.

When I compare to my previous personal best in Dec-2007:

Splits	17-Dec-07	3-Aug-08
400m	2:02	2:03
800m	1:59	2:08
1200m	2:13	2:13
1600m	2:07	2:07
2000m	2:06	2:07
2400m	2:12	2:11
2800m	2:22	2:19
3200m	2:04	1:56
Total	17:09	17:08

I am one second faster in the 3.2km route!!! However, overall pace is 5:21, slower than my target pace. I was doing okay for the 1st 6 splits and really lost my momentum in the 7th split which is slightly up-slope but no where near the slope in split #3. I should have gone faster in that split. The final dash is good. It is quite a equal split between the 1st half and the 2nd half.

Tempo Run

I have a tempo run tonight.



I finish the 3.29km loop in 18:20 at average speed of 10.8km/h. This is my fastest time in 2008. The last time I was faster was back in Dec-2007. The interval trainings that I had in the last couple of weeks are starting to pay dividend.