Total of 9.6 at 6:30am in 70:30. Ran on the Putnam bike path. All on asphalt. Coolish and humid.
2.5M warm up + 4 x 1M with 2min jog + 2.3M warm down. This is a Daniels workout, except he suggested 5-6 repeats with 1 min rest. Since I am easing into speedwork I decided to do 2 min rest.
Target pace for the repeats was 5:45. I hit 5:53, 5:54, 5:36, 5:45. Wasn't looking at my watch and tried to pace by feel. It didn't feel like I was pushing very hard, and when I saw the times and my HR, I realized I in fact wasn't. Repeats 1 and 3 were slightly downhill, 2 and 4 uphill.
repeat # / time / avg HR / max HR:
1 / 5:53 / 157 / 162
2 / 5:54 / 163 / 169
3 / 5:36 / 164 / 171
4 / 5:45 / 166 / 170
Overall, successful workout, but will need to push a little harder next time.
After the run, full upper- and lower-body weight routines. | 