tempo
Belmont Laps
May 20, 2026
Morning 5K
Distance
3.2 mi
Time
30:45
Avg pace
9:39 /mi
Avg HR
141 bpm
Splits
1
10:10 /mi
easy
2
9:41 /mi
easy
3
9:32 /mi
easy
0.2
7:54 /mi
interval
Elevation Profile
+80' gain
start
finish
Trying a new route to get some pace work in on flatter terrain. Still getting used to early mornings. Pretty good outcome but tough to get a continuous gear for sprinting with mixed elevation.
Coach read
Smyrna tempo done — but you ran 51–91 seconds per mile faster than the 10:30–11:00 plan target, pushing well into Zone 3 instead of the Zone 2 ceiling of 148 bpm.
Your splits tell the real story: Lap 1 served as a proper warmup at 10:09, then you locked in at 9:41 and 9:32 with HR climbing to 151 — that’s a clean negative split progression, but it’s a threshold effort, not the moderate tempo the plan called for.