TLog: HR focus, faster tempo runs

The focus for today's long run is on HR. The key is to keep HR below 140 bpm, unlike the last two long runs. It was a hot sunny morning, so I went very very slowly (slow jog, almost the same pace as brisk walk). Managed to keep a hard cap of 140 for the first 9 km. The first 1-km tempo went well, coming in at 5:39 (target was 5:45), and the second 2-km tempo at 11:33 (target of 11:40).



Found it difficult to keep HR below 140 in the second slow run, and had to walk a fair bit. So I used a soft cap, allowing HR to go up to 145. It took a long time 3:20, which was probably the longest time for a 21k (the 2008 AHM was an exception).

Left calf felt crampy during the cool down. Plus the crampy feeling in the right calf yesterday, I attributed to the calf exercises on Monday and the use of the calfs for the tempo runs.

Boy am I glad tomorrow is a rest day!