AM/Lunch: 13.2 miles, averaged 8:05. HR 156.
2 (10 x 1' On/Off) w/ 3' Recovery Between Sets
Had a dentist appointment this morning and whatever was in the rinse I used made me a bit queasy for the first part of the run, but then it settled.
I did a bit over 4 miles warm up w/ a half mile at marathon effort and two strides. I've been pretty lazy with my warm ups over the last 2-3 years. A few half-hearted strides is about it. However, someone on Strava did 3' @ marathon effort and I remembered Jake Krong used to do ~half a mile at marathon effort during a warmup and I implemented the practice in 2013 (I think).
Didn't feel fantastic during the workout. Turnover and power were good, but the efforts got hard quickly. Made it through and was glad this was a bridge workout and not 20 x 1' On/Off, as the last few reps had me working more than I would have thought. Cooled down a couple miles (about 3 or so I think).
| 