15.76 in 1:57:27, 7:27/mi, HR 154. 30 minutes warmup, 3.87 mi, 7:45/mi, HR 143. 10 x Yasso 800s with 2:50 rest. 30 minutes cooldown, 3.78, 7:55/mi, HR 147. | Repeat | Time
| Avg HR
| Max HR
| | 1 | 2:53
| 174
| 182 | | 2 | 2:51
| 174
| 183 | | 3 | 2:50
| 175
| 183 | | 4 | 2:53
| 173
| 182
| | 5 | 2:55
| 172
| 181
| 6
| 2:55
| 170
| 179
| 7
| 2:54
| 171
| 180
| 8
| 2:54
| 170
| 179 | 9
| 2:56
| 169
| 180
| 10
| 2:56
| 169
| 180
|
Woke up with no pain in the calves. A rest day well spent. Set goal of keeping all repeats in the 2:50-2:55 range. Averaged just under 2:55 but missed my target on the last two. First four felt very hard. Five and beyond felt like my body had adjusted but looking at the splits I see that I adjusted.....slower. Leg turnover felt like it was the sticking point for running these faster but that doesn't necessarily make it so. I am having more success mentally focusing on the extreme short term instead of thinking about the rest of the repeats or even the remainder of the lap. Now I just need to not fade so much towards the end. Adrenaline 8 - 101.84 miles. | 