14.26 miles in 1:57:12, 7:07/mi, HR 160. 30 minute warmup, 3.93 mi, 7:37/mi, HR 151. 5 x 2K Tempo Intervals w/ 2:30 rest. 3 x 200m Intervals w/ 200m rest. 30 minute cooldown, 3.89, 7:42/mi, HR 150. Tempo Interval
| Distance
| Time
| HR avg
| HR max
| | 1 | 2K
| 7:51
| 172
| 178
| | 2 | 2K | 7:54 | 174 | 178 | | 3 | 2K | 7:53 | 174 | 178
| | 4 | 2K | 7:55 | 174 | 178
| | 5 | 2K | 8:00
| 172 | 177
| 6
| .200m
| :45
| 155
| 163
| 7
| .200m
| :42
| 159
| 167
| 8
| .200m
| :43
| 160
| 166
|
New goal pace for the Tempo Intervals based on Saturday's race was 6:07 to 6:20/mi. Figured on aiming for the slow end since it's a new pace range, which means I was looking to hit under 7:52 for each 2K interval. I was only under the goal time for the first one, but there was a significant headwind in my face down the straightaway and part of the curve for half of each lap. I think under less windy conditions, all of my Intervals (except perhaps the last where I died a bit) would've been under my goal time so I'm pretty happy with this workout. First couple were pretty rough but I seemed to settle in around the 3rd iteration. Last 2K my left calf started getting stiff on me...felt it the rest of the session and through the cooldown. Good workout. Limited core work afterwards. When I got to the hamstring exercise, I realized immediately that I would strain the muscle if I continued so I bailed. Also need to remember not to wear my thin socks with these Asics.....my shoes felt clompy and I didn't figure out why until later when I remembered which socks I was wearing. Asics GT 2120 - 185.31 miles. | 