12.11 miles in 1:31:34, 7:32/mi, HR 151. 26:47 warmup, 3.41 miles,
7:51/mi, HR 147. Hill Repeats: 10 x 90 second up, downhill recovery.
25:00 min cooldown, 3.39 mi, 7:22/mi, HR 145. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .25 | 6:02 | 156 | 173 | | 2 | .25 | 5:55 | 162 | 175 | | 3 | .25 | 5:54 | 163 | 177 | | 4 | .26 | 5:49 | 161 | 176 | | 5 | .26 | 5:52 | 162 | 177 | | 6 | .26 | 5:47
| 160 | 176 | | 7 | .26 | 5:42 | 162 | 175 | | 8 | .26 | 5:46 | 161 | 174 | 9
| .26
| 5:50
| 160
| 175
| 10
| .25
| 5:59
| 161
| 174 |
Hill
repeats.
Cool
(48F) and partly cloudy (not the forecast rain thankfully). Same hill as last time (9/25). 5:52/mi average on the repeats, so a :06/mi improvement over last time and :21/mi over the 8/28 session. Tried to get extra sleep last night since I've been feeling like a cold was coming an (and still do), but wound up with about 7 hrs of sound sleep and 3 of fitful sleep, so I'll call it 8.5. Body was a bit tired going in so I kept the warmup light and easy. Just ran the repeats without paying attention to time...focusing on good form, steady pace, and strong finish. First few were pretty easy, middle ones got harder with #7 being the hardest (started feeling that puking feeling towards the end and now that I'm looking at the pace I see why), and the last ones my legs were just tired. Now that I see I improved over a couple of weeks ago (really not expecting that!), I'm happy with another good workout in the bank. 4 miles in 30:48, 7:42/mi. Forgot to strap on the HR monitor. Probably because it was pouring outside and it was a monumental effort just to get myself out the door. Didn't look at my watch once, since it was under my rain jacket. Kept it easy so I didn't get too hot in the jacket, but the freezing rain helped keep me cool. Core exercises afterwards.
| Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | | | NB 903 | 159.29 175.4 miles | | Adrenaline 8 (Green) | 14.64 miles |
| 