Lunch/PM: 14 miles, averaged 7:32. HR 147.
8-Mile Tempo @ Marathon Effort Avg 6:42 @ 160 BPM
After yesterday's long hard bike effort I was really due for a recovery day, but I don't really have any other days during the week to do a midweek workout, so I told myself not to force things and if I felt awful I would adjust or just run easy. It ended up going well, though with fresher legs I would like to have seen where the pace could have gone. Effort was good, legs were decent. My HR stayed quite low. The last lap was only 162 BPM, when 10 days ago that is abotu what I averaged. This was about 2 seconds faster per mile, so still progress, which is good. I still need to find the old entry where Rob Murphy gave me advice about getting stuck comparing workouts week to week a number of years ago.
I decided going into the workout not to do any additional mile repeats as I have done previously. The stacked training load the last few days has been a lot.
3 up/3 down
6:52, 6:46, 6:43, 6:38, 6:41, 6:41, 6:40, 6:31
The effort felt right. I decided to pick it up the second half slightly but not press too hard and keep the effort more or less consistent. Not a ton of cardiac drift. Hovered right at 160-161 for most of it.
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