tempo
Morning Tempo · 3.3 mi
May 22, 2026
Morning Tempo · 3.3 mi
Distance
3.3 mi
Time
31:11
Avg pace
9:28 /mi
Avg HR
143 bpm
Splits
1
9:40 /mi
easy
2
9:32 /mi
easy
3
9:23 /mi
easy
0.3
8:58 /mi
tempo
Elevation Profile
+32' gain
start
finish
First run on vacation, nice flat beach road. Wind was tricky but I fought through it, not the pace I was aiming for but a good effort and chalked it up to a strength building workout.
Coach read
Orange Beach tempo — plan executed cleanly at 9:28/mi, right in the 9:15–9:45 window, though HR averaged 143 bpm, which ran below the 155–170 Zone 3-4 target.
Your splits tell the real story: you progressed from 9:40 in Lap 1 to 8:57 in the final stretch, and HR climbed steadily from 130 to 156 bpm — meaning the effort was building toward the right zone, it just took longer to get there.