AM: 10.3 miles on the treadmill. HR 145.
4x10'
It was cooler and rainy and I didn't feel like getting wet. It was the right decision as I locked into the workout and dialed in the effort perfectly. I ran at 1% instead of 1.5% and started at 7.5 MPH and worked down to 7.9 MPH. I imagine there is about .5 MPH difference between the treadmill and my flat outdoor loop, but I used the opportunity to take in some gels and fluids and take lactate. Rep 1 = 7.5 @ 155 BPM @ 2.2 mmols, Rep 2 = 7.7 @ 155 BPM @ 2.1 mmols, Rep 3 = 7.8 @ 158 BPM @ 2.1 mmols, Rep 4 = 7.9 @ 160 BPM @ 2.3 mmols.
I took in 90g of gels (3 x 30g every 20' or so). This tell me that for longer reps, most likley HR should average between 155-162ish, but probably not much higher, though I would have to test. Effort feels about like marathon effort.
+ 25' sauna. HR 103.
PM: 3 miles on the treadmill. HR 116.
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