1:47:45. Tempo interval workout 3 x 2 miles w/5` recovery (target range 7:10-7:25 pace).
27:05 wu + strides, (7:23, 7:20, (4:49, 900m jog), 7:21, 7:21, (5:04, 900m jog), 7:23, 7:18), 26:37 cd
I wanted to stay on the higher end of the range, primarily in keeping with the "focus on recovery" theme this week but also because I wanted to see how difficult 7:25 felt (as I am hoping that this might be my new 1/2 marathon race pace). On the positive side my pacing was pretty consistant and my legs did not feel sore at all today. On the downside the pace did not come as "easily" as I was hoping, I really had to concentrate; also my legs felt much more nonresponsive than I would have liked given how easy the rest of the week has been - I just did not feel as "smooth" as I would have liked. There was a 8.5 mpw wind (according to wunderground) that was a cross-wind on the turns and headwind down the backstretch. By the last couple of miles I was getting pretty tired of fighting it every lap (actually sick!!) - but I tried to relax into the pace, and the last mile was suprising (I did not look at my splits until the end I just ran). It was a good workout, I really enjoyed my cool-down - I saw my first roadrunner!!
Have a safe and happy day bloggers. | 