AM: 9 miles, averaged 8:08. HR 146.
30' @ Half Marathon Pace
I wasn't sure how my legs would respond after 4.5 hours of steady riding yesterday, but I didn't want to do the workout tomorrow at lunch and Wednesday would have worked okay, but I want to do A group for TND on Thursday and I don't want to compromise recovery, so I did it today. I would likely have run faster on Tuesday or Wednesday and I definitely needed a longer warmup, but I just kind of went with what the day brought. It took a while to get my legs turning over, but they were good once I got going.
4.53 miles @ 6:37 pace HR 165.
I would like to have been a little closer to low 6:30 pace, but I spent the first mile just getting down to the high 6:40s. My HR could have been a little closer to 170 average, but this was much better than blowing up. The last mile was around 6:23 pace. HR only peaked at 174, when the last mile could have averaged at least that, but a successful workout.
PM: 4.2 miles, averaged 10:57. HR 115.
It was getting dark and I wanted more miles, but this was plenty. Legs were sluggish and didn't want to move, but I was more than content to shuffle.
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