11.85 miles in 1:32:01, 7:45/mi, HR 155. 27:44 warmup, 3.41 miles,
8:08/mi, HR 149. Hill Repeats: 10 x 90 second up, downhill recovery.
25:00 min cooldown, 3.39 mi, 7:21/mi, HR 154. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .25 | 5:56 | 158 | 176 | | 2 | .25 | 6:04 | 164 | 178 | | 3 | .25 | 5:57 | 165 | 179 | | 4 | .24 | 6:16 | 165 | 179 | | 5 | .24 | 6:15 | 165 | 178 | | 6 | .24 | 6:22 | 165 | 178 | | 7 | .24 | 6:14 | 165 | 178 | | 8 | .24 | 6:19 | 164 | 177 | 9
| .23
| 6:27
| 163
| 176
| 10
| .24
| 6:20
| 163
| 177
|
Hill
repeats.
Cool
(63F), misty and overcast today. Same hill as last week; no interruptions this time. 6:13/mi average for repeats so about the same as last week. Road surface got a bit slick on the last half. Repeats really got tough at halfway, by #6 I started getting into 1-1 breathing towards the end of each, and by #8 my legs were tying up badly for the last 15-20 seconds....it definitely hurt. Wore my new lightweight trainers.....thinking of racing in them on Monday so I wanted to see how well they worked in a hard workout.
NB 903 - 18.35 miles. 4 miles in 32:42, 8:10/mi, HR 144. Warmer (66F) and humid. Barely caught the 9 min guy on the first mile...legs shot. Even warmed up, this run was tough to do. Adrenaline 8s (Blue) - 282.43 miles.
| 