AM: 15.7 miles, averaged 7:39. HR 145.
60' @ AeT
Dropped the boys off at school and went back with Megan to see their Halloween costume parade. Pretty cute. Decided to get my run in and planned on approximately 2 hours. I wanted to see what 60' at the same effort as the intervals I have been doing would look like. Turned out quite well. I was hoping to be under 7:20, but figured 7:10-7:15 would be good as that is about what I have run for 45' broken up. I ran a bit faster than that on pretty tired legs, so I felt good about this.
Warmed up 25' and did 10' at MAF, which was around 7:40 pace, which was good to see that dropping. Stayed patient and didn't take splits, just kept an eye on heart rate here and there, trying to keep it between 150-157, not worrying too much if it bounced around at 158-160 as long as it didn't stay there. Averaged 7:02 @ 155 BPM. I think I will repeat this workout over the next 8 weeks or so and see how the pace drops before extending it further. I would like to see this back down under 6:30 in the next 6 weeks or so.
| 