I finished the workout with comfortable push. Will try 5 mile tempo next week.
Here are the splits:
Workout Laps/Splits
| Lap | Dist (mi) | Time | Avg (min/mi) | Max (min/mi) | Avg HR | Max HR | Avg SPM | Max SPM | Gain (ft) | Loss (ft) | kCal |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 1. | 1.00 | 11:24 | 11:24 | 6:54 | 103 | 122 | 173 | 196 | 39 | 36 | 103 |
| 2. | 1.00 | 7:32 | 7:32 | 7:05 | 141 | 150 | 191 | 202 | 3 | 23 | 109 |
| 3. | 1.00 | 7:26 | 7:26 | 7:04 | 150 | 154 | 191 | 204 | 7 | 3 | 115 |
| 4. | 1.00 | 7:25 | 7:25 | 6:43 | 154 | 157 | 194 | 204 | 7 | 13 | 116 |
| 5. | 1.00 | 7:29 | 7:29 | 7:10 | 156 | 162 | 193 | 204 | 39 | 7 | 119 |
| 6. | 0.01 | 0:02 | 4:16 | 7:12 | 161 | 161 | 102 | 102 | 0 | 0 | 0 |
| Totals: | 5.01 | 41:20 | 8:15 | 6:44 | 139 | 162 | 188 | 204 | 95 | 79 | 562 |
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