AM: 60'+ on the trainer. 192W. HR 130.
Started a ride but I was having my car windshield replaced and got interrupted, so I reset and did my hour. Glad to have my windshield fixed. I waited to long.
PM: 8.4 miles, averaged 8:53.
20' + 10'
Did this on the treadmill as I was worried about the footing. Ended up going quite well. I wasn't sure how it would go given that I haven't been on the treadmill since July. I thought 8.0 MPH might feel fast, but I warmed up about 25' to make sure. I started withthe first few minutes at 5.0 MPH and progressed down to about 8.0 or so to warm up.
20' w/ 5' each @ 8.0, 8.1, 8.2, 8.5
5' jog
10' w/ 2' each @ 8.5, 8.7, 9.0 and 4' @ 9.2
I was going to do one last speed change to 9.4 for the last two minutes, but I was riding the line but still feeling strong and wanted to focus on finishing at the same effort and not having to back down. 15' cool down @ 5.0.
This will give me something to work with. I will likely be doing my faster stuff on the treadmill for a while I think. Not interested in slipping and sliding at this point in my life or having to look for prime real estate.
Weekender this week is 1:40 w/ 40' steady, so I think I will start @ 8.0 and try to work down just slightly over the 40 minutes.
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