10.40 miles in 1:22:44, 7:57/mi, HR 149. 25 min warmup, 2.97 miles, 8:24/mi, HR 134. Hill Repeats: 8 x 90 second up, downhill recovery. 26:25 min cooldown, 3.27 mi, 8:05/mi, HR 155. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .26 | 5:49 | 157 | 172 | | 2 | .25 | 6:03 | 160 | 174 | | 3 | .25 | 6:02 | 162 | 175 | | 4 | .24 | 6:09 | 163 | 175 | | 5 | .25 | 6:06 | 164 | 176 | | 6 | .25 | 5:58 | 166 | 176 | | 7 | .25 | 6:02 | 166 | 177 | | 8 | .25 | 5:54 | 166 | 178 |
Hill repeats. At first, I was concerned that since my hill selection was limited to an overpass over the highway I'd not reap the benefits of these hill repeats but they were difficult enough. Surprisingly, I had the energy to execute them pretty well. Still warm (78F) and humid (80%+) this morning. Adrenaline 8s (Blue) - 196.18 miles. 4 miles in 31:34, 7:53/mi, HR 146. 89F and humid. Tired legs so effort kept very easy. Adrenaline 8s (Blue) - 200.18 miles. | 