AM: 8.75 miles, averaged 8:01. HR 146.
5 x 5' (2')
A solid workout. The tempo loop is about a kilometer, so I knew I had about a lap and then 200-250 meters of running, which made it easier to focus. Overall, I wanted more volume, but my warm up was only 20' and the cool down was 17'. I dislike workouts being fewer than 10 miles, but I was also running out of time. I figured based on the workouts the last two weeks I would start around 6:18-6:20 and cut down, trying to get as close to possible to 6' pace by the end. Executed it perfectly.
Cool, but very humid and lightly foggy, so I was still soaked even after only 70' of running. HR only peaked at 174, so I wasn't going completely to the well.
6:20 @ 163 BPM, 6:13 @ 166 BPM, 6:11 @ 166 BPM, 6:08 @ 167 BPM, 6:05 @ 169 BPM
Averaged 6:11.
I signed up for an 8-mile race this weekend. I don't think I will be moving this fast for most of it, but it is good to see I am back on track. I think I will start in the 6:30s and try to cut down, but I haven't raced since June. I would be pretty happy averaging under 6:30, hopefully going through 10k in about 40' or under to get a sense of 10k pace as well as critical velocity and lactate threshold, so I can get to work on those.
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