PM: 10.4 miles on the treadmill, averaged 8:41. HR 155.
3 x 10' Strong Aerobic Pace + 5' Hard
I went to Oakland in the morning to get out of the house and the pleasantness of my children. Managed to efficiently get some work done. Strange. I need to make this a practice on Fridays.
Decided I wanted to get a workout done even though it was supposed to be a recovery or off day. I did manage to sleep around 10 hours or so, which was excellent.
Progressive warmup starting at 5.0 MPH and working to 7.5 MPH before getting into the 10' intervals at 8.0. Ended up being the correct effort. Interval 1 = HR 167 Interval 2 = HR 169 Interval 3 = HR 170. I did the 5' interval at 9.1 and that was very hard. I could have lasted maybe one to two more minutes, but I was tapped out. HR hit a max of 187, which I haven't seen for a little bit. Interval 4 = HR 178.
I felt pretty good about this one as I haven't done a running workout since December? November? I don't recall. I kept this one fairly simple and just added the 5' interval because I felt like it. I'l try to progress this workout over the next several weeks. I'll probably add another 10' interval, progress them slightly, and then move the 5' interval down ever so slightly.
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