I have a resting rate of 50, and a max of 180. this gives 70% as 141 and 85% as 160.
So for my tempo I warmed up for 3 mins ran a mile at 60 to 65%. At one mile I picked up the pace to get me to 70% which by two miles had become 80%. From two to three it averaged 85% but as it also includes two hills it did peak at 90% for a very short time. I them slowed down to the pace of the first mile for the last mile - my pulse stayed at about 70%.
So did I get the pulse rate targets right and did I get the tempo concept right?
Any help will be gratefully received.