17.47 miles in 2:09:02, 7:23/mi, HR 158. 30 minute warmup, 3.67 miles, 8:09/mi, HR 139. 10 miles @ GMP, 7:54/mi, HR 170. 30 minute cooldown, 3.8 miles, 7:54/mi, HR 151. First of three workouts changed in order to get more time running at GMP. I felt going in that this would be a hard one. Kept the warmup extremely easy in an effort to conserve energy I knew I'd need in the 10 mile GMP stretch. I was aiming to average 6:50/mi over the GMP portion, which was tricky since the first 3 miles were uphill, next 5 downhill, and last 2 uphill. Splits were 7:11, 7:21, 7:13, 6:30, 6:25, 6:35, 6:43, 6:41, 7:06, 7:13. The mile pairings were 1/6, 2/5, 3/4, 7/10, 8/9, so the averaged paces for each segment were 6:53, 6:49, 6:51.5, 6:58, 6:53.5. This workout was hard and confirmed my fears.....I sorely need practice running at my GMP. This run was downright hard and I didn't even manage to average my goal pace. We shall see how the next two runs that incorporate MP running go. Tomorrow will *definitely* be an easy day.
Asics GT 2120 - 299.15 miles. | 