12.76 miles in 1:40:29, 7:52/mi, HR 148. 29:03 warmup, 3.4 miles,
8:45/mi, HR 141. Hill Repeats: 12 x 90 second up, downhill recovery.
26:02 min cooldown, 3.37 mi, 7:44/mi, HR 142. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .25 | 6:04 | 158 | 175 | | 2 | .25 | 5:54 | 165 | 176 | | 3 | .25 | 5:59 | 164 | 176 | | 4 | .25 | 6:05 | 162 | 176 | | 5 | .24 | 6:22 | 162 | 176 | | 6* | .24 | 6:11 | 157 | 175 | | 7* | .24 | 6:18 | 156 | 171 | | 8 | .23 | 6:14 | 164 | 177 | 9
| .23
| 6:23
| 163
| 176
| 10
| .23
| 6:29
| 161
| 177
| 11
| .24
| 6:15
| 162
| 177
| 12
| .23
| 6:23
| 160
| 177
|
Hill
repeats.
Cool (59F) and overcast today. Longer warmup and cooldown than scheduled because the hill I wanted to use is a bit farther away than I can get to in 25 minutes at an easy pace. Today's hill is more substantial than the hill used the last two weeks.....we Washingtonians know the meaning of the word "hill". Also brought some water along with me which I was glad for halfway thru. Interruped on #5 & 6 cooldowns by some folks seeking directions and then wanting to talk. Unfortunately, I'm way too polite to just blow them off and since they're my elders, I have trouble bowing out gracefully quickly. So #6 and #7 were on fresher legs, so I tried to hammer a bit harder to make up for that. The hill took it out of my legs early and they felt like anchors before long....#9 and #10 were especially hard. Felt like I recouped a bit for the last 2. All in all, a good hard effort. When I got home, I found my lightweight trainers had arrived!
Asics 2130 Blue - 24.26 miles. 4 miles in 30:34, 7:38/mi, HR 148. Felt pretty good considering the tough workout a few hours earlier. Stretched out the stride while trying to keep the effort easy and it seemed to work tonight. Right calf muscle cramp while doing some core work afterwards; caught it quickly and massaged it out. Asics 2130 Blue - 28.26 miles.
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