AM: 10.5 miles, averaged 7:21. HR 152.
10k Wave Tempo in 41'
I think the last time I did this workout was 2015 10 days prior to my marathon PR and I think I wan 37-mid. Today I ran, wait for it, 41', the same time I ran a 10k tempo run for last week (or basically) and the same time I ran in the 10k race the weekend before last. Nothing if not consistent lately. I planned this one by power, approximtely 100-103% of critical power and 95-97% of critical power. Or something like 365-375 for the harder ks and 345-350 for the recovery ks. I was fairly close to that, though the recoveries started to get higher and faster, which seems to happen with this workout.
4:06, 4:14, 4:04, 4:08, 4:01, 4:09, 4:00, 4:06, 3:59, 4:13
Miles = 6:44, 6:37, 6:34, 6:35, 6:32, 6:32
Avg Power 360 HR 163
I felt good about this one.
PM: 4 miles on the treadmill, averaged 9:59. HR 121.
+25' Sauna. HR 94.
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