Got Lactate?

I really focused on staying "in the zone" for my 3-mile tempo run tonight. McMillan has my target zone for tempo runs at 7:26 - 7:46 / mile. Here's where I ended up on my quarter mile splits:

1:56
1:54
1:53
1:51 (7:34)
1:52
1:51
1:56
1:53 (7:32)
1:55
1:58
1:56
1:50 (7:39)

3M @ 7:35/M 22:45


I'm happy that I generally hit my splits and stayed "in the zone". Jack Daniels says a threshold run (tempo run) should be "comfortably hard" and should be run at about 88% of V02max. I don't know about my V02max but the run was comfortably hard.

AttackPoint has my threshold run target at 7:31. RunBayou VDOT has me at 7:33.

I added a mile warm up and a mile cool down at very s-l-o-w pace.

Total miles 5.1