10.65 miles in 1:20:00, 7:31/mi, HR 155. 30 min warmup, 3.7 miles, 8:06/mi, HR 146. Fartleks: 10 x 1 min on, 1 min off. 30 min cooldown, 4.18 mi, 7:10/mi, HR 155. | Repeat | Distance | Pace | Avg HR
| Max HR
| Terrain | | 1 | .16 | 6:05/mi | 168 | 174 | up | | 2 | .17 | 6:01/mi | 167 | 174 | rolling
| | 3 | .18 | 5:39/mi | 164 | 176 | rolling | | 4 | .19 | 5:20/mi | 168 | 177 | down | | 5 | .20 | 4:53/mi | 169 | 177 | down | | 6 | .16 | 6:25/mi | 172 | 179 | up | | 7 | .17 | 5:51/mi | 166 | 178 | up | | 8 | .18 | 5:38/mi | 166 | 177 | rolling | | 9 | .18 | 5:37/mi | 168 | 178 | rolling | | 10 | .19 | 5:17/mi | 168 | 178 | rolling |
Overcast and some light rain (44F). Some minor soreness from yesterday's core workout, plus the left adductor is still a bit sore by itself, but not real issues. Good repeats.....held back the first couple to make sure I'd finish all 10 strong. Average pace was 5:40/mi, a bit off the 5:33/mi pace the last time I did this workout, but pretty close. The important thing is that it's done and in the bank.
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