6m Tempo @ 8.39 Pace on LM Dam

6miles at 8.39 pace w/ avg HR of 167 (Zone 3)

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8.67/151
8.42/165
8.25/166
8.22/172
7.97/176
8.78/174
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I got up early and took the girl to daycare as soon as they opened and was at the dam by 650am, ran toward Lexington for 1 mile in order to add 2 miles to the normal dam 4 total. Unlike the dam, there were some rolling hills on this first section and it took a while for my legs to respond. They were a little stiff and flopping a little I thought. At this point I had worried about whether I had locked my truck and with reported break-ins in the area I thought I might stop and check on the way back. Decided against it when I got there though.

By the time I was on the dam I was in a groove and at that point where I was hurting just a little but knew it was just right for a Tempo run. The 5th mile was at/near my 10k pace so that was encouraging.

I really aimed for a 1/4/1 here with clear warmup and cool down miles. Could've done a little better I guess, but at least there's clear demarcation between the WU/CD and the tempo work.

Temp was about 70 and I was okay with my running tank and no hat/sunglasses. Shirt was soaked at the end and I didn't cool down fully until an hour later at my desk.