LT Tempo Runs
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date
 Mile
1
 Mile
2
 Mile
3
 Mile
4
 Mile
5
 Mile
6
 Mile
7
 total
time
 Total
miles
 ave
pace
 lbs.
 		Fº
 H
 NOTES









































































































10/25/12
 8:34
 5:26




14:00
 1.64
 8:34
 190.4
 80º
 52%
 tm 1%      heart time zone 170-180
HR(each mile) 174, 181
10/10/12
 8:41
 3:19




12:00
 1.38
 8:41
 185.2
 74º
 54%
 tm 1%      heart time zone 170-180
HR(each mile) 173, 181
10/3/12
 9:51
 9:28




19:19
 2.00
 9:39
 187.4
 71º
 64%
 Silver Comet Trail--No HRM
based on 2:12 for 500m (equiv 1:41 400m McMillan)
1/18/12
 9:05
 9:05
 9:13
 9:20
 9:27
 9:30
 4:20
 1:00:00
 6.46
 9:17
 170
 67º
 50%
 tm 1%
Hadd LT zone #1  155-160 bpm
1/12/12
 9:33
 9:29
 8:48
 9:06
 9:26
 9:35
 4:03
 1:00:00
 6.41
 9:21
 169
 57º
 62%
 Hadd LT zone #1  155-160 bpm
Silver Comet Trail
overcast, wind 15 mph
1/10/12
 9:31
 9:31
 9:35
 9:39
 9:49
 9:55
 2:00
 1:00:00
 6.20
 9:40
 169
 74º
 61%
 tm 1%
Hadd LT zone #1  155-160 bpm
1/4/12
 9:40
 9:44
 9:51
 9:58
 10:00
 10:00
 0:47
 1:00:00
 6.08
 9:52
 168
 70º
 61%
 tm 1%
Hadd LT zone #1  155-160 bpm
1/2/12
 10:00
 10:13
 10:31
 10:35
 10:34
 8:07
1:00:00
 5.77
 10:23
 167
 69º
 70%
 tm 1%
Hadd LT zone #1  155-160 bpm
12/23/11
 8:06
 5:54




14:00
 1.73
 8:06
 166
 70º
 65%
 tm 1%      heart time zone 170-180
HR(each mile) 172, 180
6/27/11
 7:41
 6:19




14:00
 1.82
 7:41
 175
 83º 63%
 tm 1%      heart time zone 170-180
HR(each mile) 172, 179
6/12/11
 7:58
 4:02




12:00
 1.51
 8:00
 176
 92º
 74%
 tm 1%      heart time zone 170-180
HR(each mile) 173, 180
5/29/11
 8:41
 2:19




11:00
 1.26
 8:43
 177
 92º
 62%
 tm 1%      heart time zone 170-180
HR(each mile) 175, 179
4/27/11
 7:54
 3:06




11:00
 1.39
 7:55
 181
 83º
 78%
 tm 1%      heart time zone 170-180
HR(each mile) 173, 180
4/20/11
 7:54
 6:48




14:42
 1.85
 7:56
 181
 83º
 53%
 tm 1%      heart time zone 170-180
HR(each mile) 170, 179
4/15/11
 8:03
 6:57




15:00
 1.86
 8:03
 181
 75º 57%
 tm 1%      heart time zone 170-180
HR(each mile) 171, 179
4/10/11
 8:25
 4:35




13:00
 1.54
 8:26
 182
 82º 52%
 tm 1%      heart time zone 170-180
HR(each mile) 173, 180
11/3/10
 8:17
 8:20
 8:20
 0:03


25:00
 3.01
 8:18
 172
 68º
 70%
 tm 1%      heart time zone 170-180
5/24/10
 8:06
 8:24
 4:29



21:00
 2.49
 8:26
 179
 81º
 50%
 tm 1%      zone 170-180
5/12/10
 8:26
 9:10
 3:24



21:00
 2.36
 8:54
 181
 79º 62%
 tm 1%      zone 170-180
5/5/10
 8:31
 9:05
 3:24



21:00
 2.34
 8:58
 182
 79º
 59%
 tm 1%      zone 170-180
4/28/10
 8:36
 9:10
 3:12



21:00
 2.34
 8:58
 183
 68º
 66%
 tm 1%      zone 170-180
4/21/10






18:00
 1.80
 10:00
 184
 72º
 64%
 tm 1%     
LT intervals 6 x 2 minutes
with 1:15 rest in between
1.8 miles 10:00 ave pace (rest included)
4/14/10
 9:00
 9:12
 1:58



20:00
 2.19
 9:08
 185
 75º
 57%
 tm 1%      zone 170-180
4/7/10
 8:41
 9:23
 1:56



20:00
 2.19
 9:08
 186
 79º
 55%
 tm 1%     
zone 170-180 bpm (85-90%HRR)
25 minute warm-up, stabilizing at 170 bpm in the first 2 minutes of the run. Hottest run of the year so far.
3/31/10
 8:59
 10:06
 0:54



20:00
 2.09
 9:34
 186
 73º
 45%
 tm 1%      zone 175-177 bpm
1/28/10
 8:41
 8:41
 4:38



22:00
 2.54
 8:41
 187
 66º
 52%
 tm 1%     
This one I ran at an even pace of 8:41 (6.9 mph). Preceding LT runs were run holding an even HR of 176 bpm. HR spanned from 168-187. AVE HR splits were 171, 180, 186 (.54 mi)
1/20/10
 7:59
 9:00
 5:01



22:00
 2.53
 8:42
 187
 68º
 56%
 tm 1%      zone 175-177 bpm
1/12/10
 8:10
 9:10
 4:40



22:00
 2.49
 8:50
 187
 63º
 70%
 tm 1%      zone 175-177 bpm
1/8/10
 8:15
 9:00
 4:45



22:00
 2.50
 8:48
 187
 62º
 60%
 tm 1%      zone 175-177 bpm
12/31/09
 8:05
 9:07
 4:48



22:00
 2.50
 8:48
 186
 67º
 77%
 tm 1%      zone 175-177 bpm
12/27/09
 8:34
 9:34
 2:52



21:00
 2.28
 9:13
 186
 67º 69% tm 1%      zone 175-177 bpm
12/23/09
 8:43 9:41 2:36



21:00
 2.25
 9:20
 185
 67º
 63%
 tm 1%      zone 175-177 bpm
12/19/09
 9:03
 10:07
 0:50



20:00
 2.08
 9:37
 186
 66º
 62%
 tm 1%      zone 175-177 bpm
12/15/09






20:00
 2.04
 9:48
 187
 70º
 58%
 tm 1%      zone 175-177 bpm
5/13/08
 7:02
 7:17
 7:32
 7:38


29:30
 4
 7:23
 170
 64º 70%
 tm 1%
HR(each mile) 172, 175, 176, 178
3/27/08
 7:19
 7:19
 7:19



21:57
 3
 7:19
 167
 65º
 44%
 tm 1% 
HR(each mile) 171, 177, 181
3/17/08
 7:16
 7:17
 7:34



21:57
 3
 7:19
 167
 64º
 50%
 tm 1% 
HR(each mile) 172, 179, 180
2/17/08
 7:23
 7:23
 7:33
 7:35


29:56
 4
 7:29
 169
 64º
 32%
 tm 1%
HR(each mile) 168, 177, 179, 180
1/27/08
 7:34
 7:29
 7:43
 1:58


24:46
 3.25
 7:37
 167
 65º
 39%
 tm 1%
HR(each mile) 170, 178, 181, 181
1/20/08
 7:37
 7:46
 7:50



23:16
 3
 7:45
 167
 62º
 37%
 tm 1% 
HR(each mile) 173, 179, 180
6/4/07 7:17 7:13 7:19 7:28


29:18 4
 7:20
 174
 69º
 94%
 tm 1% 
HR(each mile) 169, 177, 180, 181
5/28/07 7:24 7:19 7:25 7:44 1:59

31:53 4.25 7:30 175 71º 78% tm 1% 
HR(each mile) 170, 177, 180, 180, 180
5/14/07
 7:32
 7:19
 7:18
 7:26


29:36
 4
 7:24
 174
 68º
 30%
 tm 1% 
HR(each mile) 164, 173, 178, 180
5/7/07
 7:41
 7:41
 7:41
 7:41


30:44
 4
 7:41
 174
 69º
 20%
 tm 1% 
HR(each mile) 169, 175, 179, 181
4/30/07
 7:41
 7:41
 7:41
 7:41


30:44
 4
 7:41
 174
 68º
 15%
 tm 1% 
HR(each mile) 170, 174, 176, 178
3/21/07
 7:30
 7:52
 8:00
 8:04
 2.01

33:27
 4.25
 7:52
 176
 66º
 29%
 tm 1% 
HR(each mile) 175, 181, 181, 182, 182
3/12/07 7:24
 7:39
 7:50
 7:57


30:50
 4
 7:43
 179
 66º
 29%
 tm 1% 
HR(each mile) 176, 181, 181, 182
2/25/07
 7:19
 7:31
 7:47
 7:54


30:33
 4
 7:38
 180
 66º
 33%
 tm 1% 
HR(each mile) 174, 181, 181, 181
2/13/07
 7:19
 7:47
 7:39



22:45
 3
 7:35
 180
 66º
 40%
 tm 1% 
HR(each mile) 176, 178, 180
10/6/06
 6:55
 6:50
 7:01
 7:01


27:49
 4
 6:57
 171
 55º
 50%
 bike trail  sun
HR(each mile) 164, 174, 178, 180
7/14/06
 7:27
 7:23
 8:07
 9:13


32:11
 4
 8:03
 172
 88º
 54%
 bike trail  sun
HR(each mile) 175, 184, 188, 184
7/2/06
 7:29
 7:15
 7:13
 7:13


29:10
 4
 7:18
 173
 60º
 80%
 Menlo Park, CA streets,  sun
HR(each mile) 165, 175, 179, 180
5/12/06
 7:19
 7:19
 7:19



21:57
 3
 7:19
 179
 64º
 93%
 tm 1% 
HR(each mile) 168, 176, 179
10/21/05
 7:13
 7:18
 7:24
 7:20


29:19
 4
 7:20
 175
 60º
Bike Trail
ave HR last mile 180 bpm
9/3/05
 7:21
 8:30
 7:21
 7:43
 7:39

38:37
 5.16
 7:29
 174
 78º
bike trail sunny windy
ave HR last mile 181 bpm
5/13/05
 7:08
 7:13
 7:13



21:34
 3
 7:11
 172
 68º
tm 0.5% (gym)
ave HR last mile 178 bpm (177-179)
5/6/05
 7:13 7:13 7:13 7:13 7:13 3:07
39:12
 5.5
 7:13
 172
 68º
tm 0.5% (gym)
ave HR last mile 179 bpm (177-180)
4/12/05
 7:19
 7:19
 7:19
 7:19
 7:19

36:24
 5
 7:19
 172
 68º
tm 0.5% (gym)
ave HR last mile 183 bpm (181-184)
3/29/05
 7:24
 7:24
 7:24
 7:24


25:36
 4
 7:24
 172
 68º
tm 0.5% (gym)
ave HR last mile 183 bpm (181-184)
3/8/05
 7:35
 7:35
 7:35
 7:35


26:20
 4
 7:35
 172
 68º
tm 0.5% (gym)
ave HR last mile 179 bpm (177-181)
12/17/04
 7:13
 7:13
 7:13



21:39
 3
 7:13
 172
 68º
tm 0.5% (gym)
11/17/04
 7:35
 7:35
 7:35



22:55
 3
 7:35
 172
 68º
tm 0.5% (gym)
HR at end of mile 1= 177-181
                      mile 2= 183-186
                       mile 3= 187-190