tempo
Morning 5K
May 27, 2026
Morning 5K
Distance
3.2 mi
Time
30:58
Avg pace
9:37 /mi
Avg HR
144 bpm
Splits
1
9:57 /mi
easy
2
9:44 /mi
easy
3
9:23 /mi
tempo
0.2
9:04 /mi
tempo
Elevation Profile
+74' gain
start
finish
This morning I tried to get out and beat the heat and humidity early. My heart rate spiked immediately after a quick half mile warm up. I managed my heart rate and cadence well but my pace suffered due to the high dew point. Be careful out there this summer!
Coach read
Smyrna tempo completed — solid effort in brutal conditions, but pace and HR both fell short of the 8:00–8:30/160–180 bpm plan targets.
The plan called for hard tempo repeats at Zone 4–5; your HR peaked at 155 bpm and never cracked Zone 4, while pace held around 9:37/mi — closer to an aerobic steady effort than a true threshold push.