11.33 miles in 1:29:15, 7:52/mi, HR 146. 25 min warmup, 2.85 miles,
8:45/mi, HR 130. Hill Repeats: 10 x 90 second up, downhill recovery.
25 min cooldown, 3.06 mi, 8:10/mi, HR 146. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .26 | 5:50 | 151 | 168 | | 2 | .26 | 5:44 | 160 | 172 | | 3 | .26 | 5:42 | 161 | 174 | | 4 | .26 | 5:45 | 161 | 175 | | 5 | .26 | 5:45 | 162 | 177 | | 6 | .26 | 5:46 | 164 | 177 | | 7 | .26 | 5:44 | 162 | 176 | | 8 | .27 | 5:38 | 163 | 177 | 9
| .26
| 5:45
| 166
| 178
| 10
| .26
| 5:51
| 164
| 178
|
Hill
repeats. Cool (67F) this morning. Tired, slow warmup. Repeats went well although used the overpass hill again so the slope was still pretty lame (back to real hills next week). Kept all the repeats under 6/mi pace and they all felt pretty good. Only started getting really dead legs on the last couple. Adrenaline 8 - 449.68 miles. 4.25 miles in 33:40, 7:55/mi, HR 147. Hot (87F) & sunny. Just survived. Adrenaline 8 - 453.93 miles.
| 