AM: 9.6 miles, averaged 7:55. HR 152.
10 x 3' w/ 35" Recoveries
20' warmup with ~1/2 mile @ marathon effort and two strides. These microrecovery workouts are always tough. You slow down for 7-10 seconds, get 10-15 seconds of actual recovery and then need to start gearing back up in the last 10ish seconds. I figured around 6:20 to start and then work down. Averaged 6:14.
6:20, 6:18, 6:14, 6:11, 6:13, 6:15, 6:13, 6:12, 6:14, 6:10
I was hoping to get to around 6:00 flat for the last two, but I just kept the effort. This ws a pretty solid workout. It wasn't brutal, but it was challenging particularly at the end and I knew better than to go out too fast as the recoveries only offer the slightest moments of recovery.
PM: 60' on the trainer. 196W. HR 123.
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