plan: 20 km at 4:45/km
actual: 15 km at 4:51/km ...with some hills
1:12:16, 4:51/km, 152 HR average, 169 peak
Ran to the drinking fountain in Sorrento Valley. Clearly a tempo run for me.
The course went:
| KILOMETER | TIME | AVG.PACE | AVG.HR |
|---|---|---|---|
| 1 | 4:37 | 4'37"/km | 129bpm |
| 2 | 8:57 | 4'20"/km | 151bpm |
| 3 | 13:47 | 4'50"/km | 149bpm |
| 4 | 18:25 | 4'38"/km | 151bpm |
| 5 | 23:16 | 4'51"/km | 154bpm |
| 6 | 27:48 | 4'32"/km | 155bpm |
| 7 | 32:54 | 5'06"/km | 155bpm |
| 8 | 37:48 | 4'54"/km | 155bpm |
| 9 | 42:49 | 5'01"/km | 152bpm |
| 10 | 47:42 | 4'53"/km | 159bpm |
| 11 | 53:00 | 5'18"/km | 156bpm |
| 12 | 58:07 | 5'07"/km | 159bpm |
| 13 | 1:02:59 | 4'52"/km | 158bpm |
| 14 | 1:08:23 | 5'24"/km | 166bpm |
