Running (4km Loop - Tempo) 22:39 [4] 4.0 km (5:40 / km) +48m 5:21 / km
ahr:155 max:167 shoes: Salomon XA Pro 3d
Tempo session - well apparently - I thought I had worked pretty hard but my heart rate says otherwise. I knew I wasnt supposed to go full tilt so I held back a little. Supposed to be average 85% of max I believe which (depending how you calc max) mean i should be average 152-163 - I believe in the upper bound more so 163 would have been target. Guess I will work harder next time!
At least it was the fastest average pace I have done (by 6s/km) so I am doing something right.
Shins not too bad still gave them an icing though.
Will ponder how to go hard in next tempo session. guess I will have to try do this as my cruising pace on Thursday #shudder.