AM: 12.5 miles, averaged 8:50. HR 153.
10 x 4'
Got up early to get this one in (early for me anyway). It was cool but humid and foggy (I could actually see my breath a little bit at first, which was weird and I assume the warm dry air meeting the cooler wet air). Still got pretty sweaty, but felt generally very good to slightly strong. I don't have the exact paces because my watch messed up. It said I was averaging 10:41 pace for the whole workout after the first several intervals and didn't budge from there and I knew that was wrong as I knew my warmup was around 9:30-10:15 pace. Looking at the pace graph I was around 7:15 maybe on the first one and solidly in the 6:40s or slightly faster on the last one, which was @ 177 BPM. The first one averaged 160 BPM.
Wish I had the pace just to get a sense of the progression, but it ultimately doesn't matter. Got the session in at the right effort. Next one is 90' w/ 30' @ half marathon effort, which should be interesting. It has been a long time since I have run anything sustained at that effort.
| 