progression
Morning Progression Run
Jul 28, 2026
Morning Progression Run
Distance
4.0 mi
Time
38:18
Avg pace
9:34 /mi
Avg HR
140 bpm
Splits
1
9:57 /mi
easy
2
9:37 /mi
easy
3
9:13 /mi
tempo
Elevation Profile
+63' gain
start
finish
Nice humid progression run to get the legs moving. Felt great and more in control of my splits
Coach read
Strong progression run, and it beat the plan target — 9:34/mi average against a 9:54-10:06/mi window, with each mile getting faster as HR climbed from 126 to 150 bpm right on script.