It always good to run on a nice sunny day but maybe the choice of run could have been wrong 🤷 30 minutes tempo with the idea to keep heart rate just below zone 4 which for most of the workout I did manage but it did creep up at times but not too far #running #temporunning #temporun #heartratetraining #adidasrunning #polarrunning #runnersofmastodon #oldguysrule #dreadlockrunner

9 miles this lunchtime with some tempo and interval work included. 3k tempo then 4x1500m with 2 minutes rest with 15 minutes warm up and cool down. The plan was to run with max hr of 170 bpm for the tempo and 183 bpm for the 1500m reps so pace did drop due to the undulating course
3k at 5:09 min/km
1500m at 4:49 min/km
1500m at 5:04 min/km
1500m at 5:05 min/km
1500m at 5:10 min/km
#running #temporun #intervals #polarrunning #adidasrunning #runnersofmastodon #therunningcommunity #oldguysrule

Tempo running this evening, 1500m warm up, 5k at tempo and 1500m cool down. The plan was to try and keep heart rate bordering hr zones 3 and 4 for the workout but allowing a little extra for any hills I had to negotiate so pleased with the results: 5km in 25:52 min, average pace 5:11 min/km, average hr 169bpm #running #temporun #5ktempo #polarrunning #runnersofmastodon #therunningcommunity #oldguysrule #dreadlockrunner

Tempo running today! 5 miles/8k with the focus on keeping between 166-168 bpm or just below zone 4 as much as possible #running #temporun #temporunning #8krun #5milerun #heartratetraining #polarrunning #runnersofmastodon #RunningCommunity #oldguysrule

Getting near the end of this training block for Chester Half in just over 10 days and Manchester 10k the weekend after. Was out with the family all day again so was late again when I managed to put by running gear on and was glad I chose my FuelCell Elite 4’s for this tempo run as the definitely helped my feet today. 40 minutes on total , 10 minutes warm up, 20 minutes tempo and 5 minutes cool down. #running #temporun #temporunning #chesterhalfmarathon #manchester10k #adidasrunning #oldguysrule

It’s the little things that count sometimes. Midweek tempo run, same route same time but an extra 100m covered. Not much but even a little improvement is good isn’t it? #running #temporun #temporunning #speedrunning #halfmarathontraining #adidasrunning #runningcommunity #runnersofmastodon #oldguysrule

45 minute progression tempo working through hr zones 1-4 followed by 5 minutes cool down walk. Was hoping on negative splits but slowed a little for the hilly parts in order to save myself towards the end of the workout #running #temporun #progressionrun #halfmarathontraining #chesterhalfmarathon #polarrunning #runnersofmastodon #runningcommunity #oldguysrule

Tempo running today building up intensity from easy pace through to threshold then easing off for the last 5 minutes with a cool down jog. Felt surprisingly good considering I forgot to use my copd inhaler before setting off #running #temporun #5milerun #8krun #halfmarathontraining #chesterhalfmarathon #polarrunning #heartratetraining #RunningCommunity #mastorunners #runnersofmastodon #oldguysrule

Progressive tempo run done today. Started off nice and easy and worked through pace and hr zones to reach anaerobic threshold before finishing off with 5 minutes cool down. #running #halfmarathontraining #temporun #progressionrun #thresholdrun #polarrunning #runningcommunity #runnersofmastodon #oldguysrule