LM warmup (10 reps), 9.58 miles in 1:10:40, 7:22/mi, HR 161, w/ 2 miles warmup, 2 x Strides/Drills, Interval Ladder (1, 2, 3, 4, 4, 3, 2, 1) minutes on @ <5K pace with equal rest, 2 mile cooldown. PU/SU/Leg ladder (7/7/4) & stretching. The more I think about the 3rd mile in Sat's race, the madder I got at myself for losing 14 seconds in the last mile. So as punishment I attacked the On segments with gusto. Paces were 5:11, 5:28, 5:35, 5:43, 5:44, 5:40, 5:35, 5:17 per mile, so I obviously faded but the effort was there. HR hit 188 on the 2nd 4 minute interval, which is probably the highest its been in a long time, so I know I was working. Makes me want to try a mile race just for kicks, but not too many of those around. Think I'll keep working on speed for a while since I actually feel better after these workouts (are over). Had to run the cooldown a bit fast.....thunderstorm was closing fast on 3 sides and the open side was headed away from the hotel so that was a non-starter. Then the lightning started in the not too far distance. Then the really big cold rain drops. Fortunately, made it back to the hotel before the worst hit.
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