PM: 14.7 miles in 2 hours on the treadmill. HR 153.
120' w/ 60' Steady
I probably could have gone outside but it was pretty windy and I wasn't sure if the slick spots were gone and I wanted to keep consistent with the last few weeks. I warmed up 30' starting pretty slow and progressing to workout pace and a few strides around 10MPH+. I changed speed by miles, which I almost never do just for something different. Planned to start just below 7:30 pace and see how I progressed.
I didn't feel like I had a ton of turnover and I was sweating quite a lot so I didn't get too aggressive, but I think I ended up doing for 60' what I did for one of the 20' intervals I did this week, so it went quite well.
The progression was something like mile 1 @ 8.2, mile 2 @ 8.4, miles 3-5 @ 8.6, mile 6 @ 8.8, mile 7-8.6 @ 9.0. I completed 8.6 miles in 60' so around 6:55 average @ 169 BPM. I did the first 32 minutes or so at 1.5% and dropped it down to 1% after that, so slightly faster than belt speed pace if you follow treadmill conversion charts, so around upper 6:40s to low 6:50s. I think I would probably be able to run that pace for an hour outside, probably faster in the colder temps.
I felt this was a really good workout, especially given that it was roughly the same pace as my midweek 2 x 20' from Wednesday. I felt like crap after. Stomach was sour and I had no energy and it got worse throughout the evening and I didn't really feel like eating dinner after I had a late lunch/very early dinner.
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