AM: 9.2 miles on the treadmill, averaged 8:42. HR 140.
3x12'
90" recoveries. Enough to take lactate and start a recovery jog. Started around 7.5 as that is where I started my reps on Monday. Increased the second and third rep. I don't recall if I increased the first rep any, but the second rep was 7.7-7.9 I think and then 8.0-8.2 on the third. Lactate was 1.5, 1.3, 1.5, so a bit too lowm but very controlled. 152 BPM, 152 BPM, 154 BPM. I could have averaged a bit higher HR, but I didn't won't to overcook the session. Ended up too conservative, but that is better than the alternative. Next week I will start around 8.0 probably and adjust up or down depending on the readings. I think it will be worth repeating the same structure and just increase the pace.
PM: 9 miles on the treadmill, averaged 8:31. HR 140.
10x3'
Decided to try a double threshold session running. I have done mixed doubles of cycling and running recently, but am undecided on that approach, so I figured I would test this. I felt solid and lactate was low to start then seemed like it was right in the sweet spot. Paces were around 8.2 or so to start then worked my way down to 8.5, 8.6, 8.7, 8.8. This session added some solid volume to the week. I think I will keep on day of double threshold for several weeks and only then later maybe gradually introduce two days. If it accelerates things the way I hope, I will keep it in the rotation for fall.
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