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Tempo disaster

September 26, 2011 (Afternoon)

Exercise Type: Run

Weather: Rainy

Comments:
Headed out to MLK feeling pretty good. Workout was a split tempo: 2 x 3miles with 3 minutes rest between, goal of 5 seconds per mile faster than last week. Mile two was slow but I followed up with a quicker mile three to be right on 6:20 pace at the halfway point. Heading back was fine for the first 200 meters and then I felt like my shoes suddenly weighed ten pounds. The splits tell the story:
6:08, 6:37, 6:16, rest 3:02 en route to 6:23, 6:45, 6:59

I don't know what happened on the last two miles but it wasn't good. HR was ten seconds later than usual but around 180. I am going to draft a training plan and talk with coach.