AM/Lunch: 11.1 miles on the treadmill, averaged 8:08. HR 155.
3 x 2 Mile + 1 Mile
A good workout today. A slight cold and a good night's sleep. I was going to do the workout in the afternoon like last week but Megan had a last-minute meeting, so I decided to get the workout in, which I wanted to do anyway.
Plan was 3-4 x 10' and then a harder 5' like last week, but a little faster. I ended up going by distance just for a different focus and kind of went off feel. If it felt way too hard I would go by time (make it 12 minutes so it was still slightly harder than last week) or make some other modification. This worked out well and was in the effort I was looking for, which was strong aerobic (marathon to aerobic threshold). I probably could have done this as a straight tempo as my heart rate was about marathon effort, but figured a recovery would be fine. Took .3 at 6.0. Plenty of time to extend things and make them harder.
8.0 for rep 1 (162 BPM), 8.1 for rep 2 (164 BPM), 8.2 for rep 3 (166 BPM) and 9.1 for the 1 mile (172 BPM) (6:37 for the mile)
I felt pretty good about this one. The mile felt hard but not out of control like it did last week when I did 5' @ the same pace, which also sent my HR into the mid-180s. Today it peaked at 180, so tough but doable.
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