5 miles at 8.35 pace w/ avg HR of 164
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1st mile in 9.02 @ 150
2nd mile in 8.00 @ 166
3rd mile in 8.00 @ 168 - Not bad, managing to keep my HR down here pretty well.
4th mile in 7.96 @ 171 - HR still not too bad.
5th mile in 8.78 @ 176
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This was a tempo run where I warmed up for a mile, then did 3 miles at "ST" pace (according to the Furman FIRST program, ST = equals about your expected 10k pace), then 1 mile cooldown.
I plan to do this tempo type run (with varying distances) every Thursday all the way up to the Bridge Run.
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