30 minute warmup, 3.83 mi, 7:50/mi, HR 141. 10 x 1 min on, 1 min off Fartleks. 30 minute cooldown, 3.85 mi, 7:47/mi, HR 163. Total: 10.48 mi, 7:37/mi, HR 157.
| Fartlek | Pace
| Distance
| Avg HR
| Max HR
| 1
| 5:36
| .18
| 168
| 174
| 2
| 5:39
| .18 | 170
| 178
| 3
| 5:26
| .18 | 173
| 181
| 4
| 5:31
| .18 | 175
| 181
| 5
| 5:30
| .18 | 176
| 183
| 6
| 5:28
| .18 | 174
| 182
| 7
| 5:37
| .18 | 172
| 182
| 8
| 5:29
| .18 | 175
| 183
| 9
| 5:22
| .19
| 175
| 183
| 10
| 5:30
| .18 | 173
| 183
|
Ran in evening after work in VA all day...warmer than I'm used too and quite a bit warmer although not as bad as feared. At sea level and course was pretty flat throughout. Goal for repeats was sub-5K pace (5:54/mi) and I hit those times pretty easily. Looking back I was probably hammering a bit hard but the first several felt really good.....fluid form, smooth, almost easy. Later ones were tougher but well manageable. Was worried that the effects of travel and a different work schedule might make this workout poor but no such problems. Asics GT 2120 - 343.13 miles. | 