10 x Yasso 800 Workout. 16.57 miles in 1:59:12, 7:11/mi, HR 153. 30
minute warmup, 4.02 mi, 7:28/mi, HR 140. 10 x 800m repeats, w/ ~2:55
rest. 30 minute cooldown, 3.89 mi, 7:43/mi, HR 151. | Repeat | Time
| Avg HR
| Max HR
| | 1 | 2:51
| 162
| 171 | | 2 | 2:54
| 166
| 175 | | 3 | 2:56
| 167
| 177 | | 4 | 2:52
| 169
| 177
| | 5 | 2:52
| 168
| 177
| 6
| 2:55
| 170
| 179
| 7
| 2:51
| 169
| 178
| 8
| 2:54
| 170
| 176 | 9
| 2:55
| 169
| 177
| 10
| 2:54
| 169
| 177 |
Despite the dire weather predictions, just cloudy, fairly warm (65F),
and a tad humid with no real wind (nor breeze even for the first 5 or
so, which made things uncomfortable). Again, my goal was to keep the repeats at 2:55 or under and to stay
consistent. Missed the first goal, but not by much....the one 2:56 repeat was actually 2:55.66 and was the one repeat where I had to run outside of a kid stumbling around on the inside lane of the track. I guess part of our local HS gym class is for students to walk at their own pace around the track....once. Wow. Average pace for all the repeats was 2:53.5, so all were within a 2.5 second tolerance....pretty consistent. No real fade at the end, so success on the consistency front. The first felt easy, the second not too bad, and 3-10 were hard. Used the mental tricks (i.e. this is my last one....promise!) for the final 3 or so. More good news....no problems wearing the NB903 trainers....no burning on the left foot like last time. Another solid workout in the bank (and the last set of 800s before the marathon....phew!). 4 miles in 30:39, 7:40/mi, HR 147. Stiff from the eariler workout, with some left adductor soreness. Took a half-mile to get past a 9 min pace. Took until 2 miles to dip under 8. Luckily, I finally loosened up and felt much better on the way back. These runs make you wonder why you bother when you start and answer the question by the time you finish.
| Adrenaline 8 (Blue) | 358.93 miles | | Asics 2130 (Blue) | | | NB 903 | 138.72 159.29 miles |
| 