5:30 am run
Idea was 20x400@81 with 200 rest in approx 55 seconds. This didn't work out, so I cut it to 16x400. I will try this workout again next Tuesday and be sure to take the day before easy.
1:21.9, 1:21.8, 1:22.2, 1:22.9, 1:22.7, 1:21.9, 1:22.1, 1:23.3, 1:19.1, 1:20.4 (1:21.8 for first 10)
1:26.5, 1:24.2, 1:24.3, 1:24.1, 1:26.9, 1:26.1 (1:25.3 for last six)
Meanwhile, the rests increased from 55-57 to 61-65 seconds. You can see that in the latter half I lost steam a bit. A lot more runners came on the track at that time and I think I was somewhat distracted and not happy to go around some.
For the 5.94 miles of the workout, I averaged 6:15.7 including the recovery. 1:11:13 total with a 148 HR (149-171 avg during 400s and 178 max).
Lunch
I warmed up 10 minutes on the stationary bike and did a series of stretches and core work. I was dissatisfied with how my hill session went yesterday, so I threw in four hill blasts while doing the other stuff getting good recovery in between. I would put the treadmill at 12 mph and a 15 incline and then get my footing and go for 8 seconds. It felt like I think they should feel so I am hoping to replicate this outside. Also, I wore my Brooks Cascadias as to not kill or maim myself and I was successful in that regard. | 