AM/Lunch: 14 miles, averaged 7:32. HR 146.
6 x 1 Mile
It's been a while since I have done mile repeats outside. I did them on the treadmill in early February and I think the fastest was around 6:40. I think I started at 7:05ish pace. Today my goal was to run approximately 10 seconds faster than the 2-mile repeat pace from Friday, which would put me slightly faster than 15k-10-mile pace to around 10k pace. The boys went to their friend's for a few hours, which was welcomed given how things have been lately and that Tuesdays I am with them for the day. So instead of getting a bunch of work done, I decided to sneak this in. With two recovery runs yesterday and no bike workouts just the day before as I have been doing, I figured I would have decent legs today. I did.
Goal was to start around 6:20-6:22 and cut down, hoping to hit 6:10 or faster by the end. Pretty much was on target. Quite chilly and decently windy, though this loop is just over a kilometer so it isn't all in the wind.
6:16, 6:20, 6:14, 6:16, 6:15, 6:12
I took just over 2' jog recoveries. About 1/5 of a mile (2:10-2:15). 3.2 up/3.6 down. I think this is right around half marathon goal pace in about 8 weeks. I think that is double with some consistent mileage and working these midweek workouts a bit, try to extend these out to 2k next week or the week after and then maybe to 4 x 10' in about 4-5 weeks, and then about a week out do 4 x 2 miles.
PM: 73' outside ride. 181W. HR 111.
Brrr. It was cold and spitting snow. Wind in my face for a good bit of it. Felt pretty sluggish from the morning session, so I probably should have just sat on the trainer to minimize leg fatigue. I just felt like getting outside. I am not sure I will get outside on the bike this week. Thursday Night Dirt is on, but with the boys on break and the schedule out of typical order, I think I will wait.
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