Notes
Actual 14 @ 8:19; 656 gain HR 160
The goal was to get 7 miles at MP with warm up and cool down.
Ran 3 with one stop at light and then full stop to hide my jacket and water bottle, put phone is pants pocket, etc, and put music on.
8:27; 8:21; 8:30
Then ran 7 miles nonstop as:
7:50; 7:53; 8:02; 7:43; 7:58; 7:38; 7:19
Then one mile up to get my jacket. Full stop to put jacket and water bottle in.9:32
Then 3 miles back home with 1 stop at the light.
8:43; 9:23 (112 gain; o loss); 9:03 (170 gain, 46 loss).
Super happy with the tempo part. Happy to keep myself honest with the stops:)
Did not want to push at all on the warm up and cool down, did not care about pace except the tempo part which I ran by feel, only goal was to have those be lower than MP which by my watch is now 8:12-8:15.
Crazy how much time I actually stopped even though I tried to be fast:)