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Project Joker

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Eynsham Red May 2021 10:09am, 17 May 2021 7,583 posts	Quote Pin Eynsham Red A poor attempt at a tempo run this morning. I don’t think that I achieved my target pace for very long, but it’s my first run for a month and I’m really pleased to have got out again.
MisterTea May 2021 10:21am, 17 May 2021 5,784 posts	Quote Pin MisterTea Well done on getting out there again - that's the important thing. Don't go too fast, too soon, and end up getting injured.
Ness May 2021 10:35am, 17 May 2021 15,213 posts	Quote Pin Ness Well done on getting out there! I got my tempo run done this morning. It was quite hard work (as it should be, of course) but I enjoyed it. Better than target pace so happy with that.
Hanneke May 2021 11:50am, 17 May 2021 73,700 posts	Quote Pin Hanneke ER you are back on it, that is what matters!
Hills of Death (HOD) May 2021 1:39pm, 17 May 2021 35,664 posts	Quote Pin Hills of Death (HOD) I did 5k before PJ 23.15 then 22.30 as part of a 5 Miler did an accidental 5k as it just appeared lol @ Kempton Park did 21.56 still not there. But only 6 weeks in.
MisterTea May 2021 2:23pm, 17 May 2021 5,785 posts	Quote Pin MisterTea Interval session today - left in the sunshine, the penultimate interval was done in torrential rain, the last interval was done in torrential hail (fortunately I was wearing a hat), and then bright sunshine by the time I got home, so could leave my shoes outside to dry off a bit!
MisterTea May 2021 1:36pm, 20 May 2021 5,793 posts	Quote Pin MisterTea For today's tempo session I aimed at 5 miles at 5:22min/km rather than the normal 5 km at 5:07. Is there a specific heart rate zone that tempo sessions should be done in? Or maybe some other measure? Would this still be classed as a tempo session - in terms of training benefit? Is it too slow? Too far? (I'm ticking it off as a tempo session regardless!)
Welshpoppy May 2021 1:45pm, 20 May 2021 980 posts	Quote Pin Welshpoppy Intervals today which was done in torrential rain and heavy winds:-)
Fenland Flier May 2021 1:48pm, 20 May 2021 2,564 posts	Quote Pin Fenland Flier The plan suggests 20 to 30 minutes I believe MrT, if I did 5 miles it would include a warm up and cool down. 5 miles tempo would be 7 in total. I don't know about the HR zone though, I'd guess at zone 4 but I'm no professional.
Ness May 2021 1:54pm, 20 May 2021 15,272 posts	Quote Pin Ness I would agree with what FF said for my own tempo sessions, MrT. I use the first mile to warm up then run three miles ‘at pace’ and the final mile is the cool down one. I’d also agree about the heart rate zone although I haven’t trained to HR so not 100% sure on that.