Hefner Tempo Run

This is a few days late but I absolutely wanted to get this one out. I actually ran in the morning! It was dark and quiet and yet I ran great even without an Ipod. This was supposed to be a 6 mile temo (1 easy, 4 hard, 1 easy) but I decided I would just do a lap of the lake and throw in some surges to get the temo. I'd just take the extra 3 miles for a cooldown. I ended up running most of the loop at a pretty good clip. The used the dam road for the tempo portion since I HATE the damn dam road and wanted to get it over with quickly. This was a great run but I paid for it all day. I was one tired Willie for the rest of the day. As for all you morning runners who say it invigorates you and gets you started and alert for your day... I say that's CRAP! I was beat! I struggled through the rest of my day. I poured coffee into ever orifice I could (not really) and it didn't help. I know I have to start doing this morning run thing but my body is determined to fight me all the way. Thanks for listening Performance Distance: 9.31 miles Time: 1:11:21 Speed: 7.8 mph Pace: 7' 40 /mi Calories: 1284 Map Pace (min/mile) Splits Mile Pace (min/mile) Speed (mph) Elevation Gain actual +/- avg actual +/- avg 1 8' 20 +0' 40 7.2 -0.6 -3 ft 2 7' 58 +0' 18 7.5 -0.3 -7 ft 3 7' 23 -0' 17 8.1 +0.3 0 ft 4 7' 06 -0' 34 8.4 +0.6 -4 ft 5 7' 20 -0' 20 8.2 +0.3 +4 ft 6 7' 25 -0' 15 8.1 +0.3 +10 ft 7 9' 07 +1' 27 6.6 -1.2 +4 ft 8 7' 57 +0' 17 7.5 -0.3 0 ft 9 7' 48 +0' 08 7.7 -0.1 +3 ft end 7' 49 +0' 09 7.7 -0.2 -6 ft Versus average of 7' 40 min/mile

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