12.04 miles in 1:30:48, 7:32/mi, HR 151. 26:54 warmup, 3.42 miles, 7:52/mi, HR 151. Hill Repeats: 10 x 90 second up, downhill recovery.
25:00 min cooldown, 3.44 mi, 7:16/mi, HR 146. | Repeat | Distance | Pace
| HR (avg)
| HR (max)
| | 1 | .24 | 6:09 | 153 | 171 | | 2 | .25 | 5:57 | 162 | 175 | | 3 | .25 | 5:56 | 164 | 176 | | 4 | .25 | 5:58 | 163 | 176 | | 5 | .25 | 5:56 | 163 | 176 | | 6 | .25 | 5:55
| 162 | 176 | | 7 | .26 | 5:52 | 162 | 175 | | 8 | .25 | 5:59 | 162 | 176 | 9
| .25
| 5:54
| 162
| 176
| 10
| .24
| 6:08
| 161
| 174 |
Hill
repeats.
Cool
(56F), overcast with some periodic wind gusts (mostly crosswinds but some headwinds. Same hill as last time (8/28). 5:58/mi average on the repeats, so a :15/mi improvement over last time....wow! I held back on the first one, not wanting to go out too fast (looks like I held back a bit much). Not sure what happened on the last one. Not only did my average pace improve, but my recoveries were much better with a more even paced downhill jog over the course of the repeats, as opposed to the recoveries that just kept taking longer last time. Focused on relaxed, upright (tough to keep my head up), strong running up the hills. Focused on repeating "Strong" in my mind instead of letting my mind think about how much things hurt, how tired my legs were, etc....I guess that worked too. I think I like hill repeats! 4 miles in 30:54, 7:43/mi, HR 143. Took it real easy for this short double. I could feel the tightness in my left calf again, so I'm pretty sure it's a mild muscle strain and I need to watch it carefully. Shouldn't be an issue if I continue to baby it between runs.
Adrenaline 8 (Yellow)
| | | Adrenaline 8 (Blue) | | | Asics 2130 (Blue) | | | NB 903 | 107.47 123.53 miles |
| 