AM/Lunch: 15.1 miles, averaged 8:37. HR 151.
50' Steady
I decided against doing this workout yesterday, the day after I rode for 7 hours. It was getting quite warm, but I figured if I ran truly by effort, then I would survive. I warmed up longer than planned (just under 40') as I wanted to run on a new tempo loop I was testing, which measure just under 3 miles. The loop is very nice in a very nice neighborhood and it is quite flat and safe (only probably is the distance to get there).
In ideal conditions I was hoping to run under 6:40 pace as the last few weeks I have been dropping of a few seconds average as the time has increased and last week was around 6:42 I think. I knew that if I tried to run that today I would blow up in half the time of the workout, if not sooner. I thought maybe 7:00-7:05 to start and cut down, hoping to run about 3-hour marathon pace. I never got there, but I kept the effort right, running 169 BPM average and 7:16 pace. I was pretty hot and tired by the end and wasn't looking forward to the long cool down home as it was looking to be longer than the warmup given where I finished the faster section.
I stopped for some water at Friendship Park and figured that the water fountain that doesn't work has apparently just been replaced by a newer one inside. Why they don't tape off the old fountain that hasn't been on for a few years that I know of is beyond me. I hit 2 hours 10' and then walked for 34' @ 96 BPM to finish off.
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