5 miles at the Dam - Tempo

5 miles on the LM Dam at about 8.04 pace w/ avg HR of 167

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1st mile in 8.40 @ 150 - A little fast for a warmup mile but whatever.

2nd mile in 8.08 @ 167 - A little slow for my first tempo mile, still dialing that pace in.

3rd mile in 7.90 @ 172 - This is more like it.

4th mile in 7.78 @ 174 - Finishing strong.

5th mile in 8.02 @ 172 - For a cooldown mile, this is ridiculously fast. That's okay, I took a 5 minute walk as part of my cooldown too.

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This was a 1/3/1 Tempo run where I run the middle 3 miles at ST (10K) pace.

I don't know if the GPS was off or what but this was a great run for me. It felt effortless and fluid, probably the best I've ever felt given those speeds. A couple of things were working in my favor of course: it was a mostly flat course and there was a little bit of a tailwind at times (conversely there was a headwind at times too since this was an out-and-back run).

The result was a run where my HR efficiency was the highest ever anywhere other than the treadmill.

This really gives me a lot of confidence for next weekend.