11.06 miles in 1:25:12, 7:42/mi, HR 154. 25:00 warmup, 2.92 mi,
8:33/mi, HR 139. Fartleks: 1 x 2 min on, 1 min off. 8 x 3 min
on, 1 min off. 25:01 cooldown, 3.24 mi, 7:43/mi, HR 148.
Fartlek
Distance
Pace
Avg
HR
Max
HR
Terrain
Extra
-2 min On
.30
6:34
169
176
Up
1
.47
6:20
167
178
Up
2
.48
6:11
173
179
Up
3
.51
5:55
173
178
Rolling
4
.48
6:18
173
179
Rolling
5
.48
6:13
171
177
Rolling
6
.47
6:22
171
178
Rolling
7
.48
6:12
171
178
Rolling
8
.53
5:37
169
176
Down
Cloudy and cool....a bit of wind and a couple of light showers today.
Managed to misprogram my 405 so that the first fartlek iteration was only 2
minutes long.....discovered the mistake and did some on-the-spot reprogramming
to setup the correct workout. Since that took some time, decided to just
make that extra and complete the full workout. This one was
tough....still a bit tired from the relay but good mental toughening.
Started fading towards the middle so the last few were a bit erratic but
managed to hang on for all 8. Overall, a 6:08. 5/mi average and I was
aiming for 6:07/mi average so I got a whole lot closer than I had
expected. Plus, more uphill than downhill so probably exceeded my goal
when accounting for terrain. Feels like all the hard relay running
actually helped boost my threshold and improved my faster running form but
perhaps that's just a mental illusion. Either way, happy with this
workout.
Adrenaline 8 - 376.1 miles.
4 miles in 32:09, 8:02/mi, HR 143.
First run in the rain in quite a while. I don't miss it.
Nice workout Dale. You seem to be in a good groove lately. I'm surprised how quickly you've bounced back after the relay. Seems like it usually takes me a good week or so to recover from WBR.
Thanks. I've definitely had some tiredness lately, but I had that the week leading into the relay too so I think I need to work on sleep more. I'm not sure why I don't have any lingering aches and pains....I didn't even cool-down or stretch especially well during the relay. But I do feel like I'm finally hitting my stride again. I think I'm getting pretty close to my fitness peak from earlier this year....hopefully I can push through that ceiling and hit some new highs!
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