AM: 14.5 miles, averaged 7:40. HR 146.
4 x 2 Miles @ Half Marathon Effort
It's been years since I have done this workout. I think maybe fall 2015 before my half marathon PR, but I might have done it spring in 2016. I have to look. Anyway, certainly one of the slowest I have ever done this workout, but I am pleased with it, as this would have been impossible at this pace even 6 weeks ago. Megan had something at Oakland, so I had to get moving. I usually sleep as late as I can on Fridays. Still managed a good night of sleep with good sleep data. I planned on trying to get everything under 6:30 pace as this would be just below the faster end of my recent 8-mile tempos and a bit faster than my 6-mile threshold run a few weeks ago. It was quite cold.
Warmed up 3 miles or so with some pickups and strides. I did these on my 1k+ loop, which ended up working out well because each repeat was just under three laps. I took a very easy 3-3.5' plod between repeats. I wanted to start in the same spot rather than doing them continuously as I sometimes do my workouts. Effort was good throughout. HR never got very high, but I guess that really doesn't matter. This was definitely another good step in the right direction.
Repeat 1: 6:35, 6:30, Repeat 2: 6:21, 6:25, Repeat 3: 6:23, 6:24, Repeat 4: 6:23, 6:25
Avg 6:25/6:26
Cooled down 2.4 miles.
PM: 60' on the trainer. 202W. HR 119.
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