Running

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pifko
How do you judge a tempo run?

Personally when I do a 'Tempo' run, it's normally:
- Longer than race distance
- approx 90% of target race pace
- Running at a consistent pace (flatter routes preferrably)
If you suck with pacing, best get yourself to a track (or run somewhere of a known distance) and use a stopwatch, or buy yourself a cheap GPS watch.

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dst2 in reply to @pifko
Thanks, not sure what current race pace is.

I ran this yesterday:
Distance 4.9mi
Moving Time 38:01
Pace 7:44/mi
Elevation 186ft

laps
```
meters	min	sec	min/mile	min/km
4660	22	56	07:55		04:55
3161	14	37	07:27		04:37
```
the 2nd lap I upped the pace but not to race pace. I'll take a punt at 4:45 min/km pace for tempo.

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