Big tempo workout today. Total of 11 miles in 1:18, all asphalt. Ran 2.5M from home to the North County Trailway aka Putnam Bike Path, then ran 5.7M at tempo pace out and back, and warmed down with 2.8M. Ran at around 11am - gorgeous August day - sunny, about 70, light breeze. Was trying for a full 6.4M at tempo which would have been the full out and back from where I get on the bike path to the parking lot where I turn around and back, but I started falling apart on the last mile and eased off. Afterwards I was pretty mad at myself for doing that.
Stats on the workout: 2.5M wu in 7:24 (incl big uphill) Tempo portion:
Dist / Pace / Avg HR / Max HR 1 / 5:50 / 155 / 161 1 / 6:03 / 162 / 165 1 / 5:59 / 166 / 168 .2/ 6:06 / 167 / 168 1 / 5:50 / 167 / 170 1 / 5:42 / 169 / 171 .5 / 5:56 / 170 / 171 So 1st 3.2M @ 5:58, last 2.5M@ 5:48, total 5.7M@ 5:53.
Felt pretty strong overall. A better workout than the one 3 1/2 weeks ago where I ran 4x1M w/ 2min rest in avg 5:47 on the same course. Left Achilles/ankle area was sore during the run, and afterwards my knees ached like they used to everyday but don't so much recently.
Lifted weights (upper body) at the Y in the afternoon. Felt tired there. I have lost weight: 141 first thing in the morning on home scale, 145.5 in midafternoon on Y scale.
Triax: 107
Adistar: 19 Cumulus: 293 | 