AM: 11.7 miles, averaged 8:01. HR 156.
6 x 6' @ 10k Effort w/ 3' Recoveries
I was nervous about this one after not doing any workouts last week and not doing much running. I was quite tired and slightly dehydrated and had a few drinks last night (it's break, so I decided it was okay), so I wasn't sure where things would land. Mostly just lacking confidence, but it was quite cold and the workout went very well. I figured starting around the low 6:20s and cutting down would work, but ended slightly faster.
6:17 @ 171 BPM, 6:14 @ 174 BPM, 6:12 @ 176 BPM, 6:12 @ 175 BPM, 6:10 @ 177 BPM, 6:09 @ 179 BPM
Averaged 6:12. I think this is probably close to current 10k pace. My HR was definitely elevated but not bad. I am sure that my current 10k pace is faster than 40' as I think I was around 41' or so for 40' @ half marathon effort 2 weeks ago.
I was happy with how this went. I could have done the extra 100 meters or so for the full mile. 3' recovery jogs were plenty. I was definitely working. Not dying, but it was an honest effort.
Night: 60' on the trainer. 208W. HR 129.
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