Training plan called for 6 miles with alternating 2:00 to 3:00 minute long intervals at 6:30 pace w/ 1:00 min recovery. I substituted a 4x4 work out because I had 2 running mates join me today- 4 @ 4 minutes fast, ~2 min recovery.
I felt great. These are the days that keep me running. I think yesterday's rest really rejuvenated me. And it was a beautiful crisp day. Only a bit of ice remaining on the trail.
1.4 mile warm up. 0.62 miles at 6:33 pace 169bpm max, ~0.2 mile/2 min recovery 0.63 miles at ~6:30 pace 176bpm max, ~0.2 mile/2 min recovery 0.64 miles at ~6:20 pace 177bpm max, ~0.2 mile/2 min recovery 0.62 miles at ~6:18 pace 181bpm max 1.2 mile cool down. I've run this workout on the same loop many times with one of the these runners, but we haven't done it in a year or so. He is quite a bit faster than me in 5 Ks. Usually I just try to keep up with him on these work outs. Today I was the rabbit and finished ahead of him every time. I would have thought he was just making me feel good, but my heart rate was also about 5bpm slower than his for the first time (we, at least used to, have about the same max heart rate).
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