Repeat of last Tuesday's intervals. Drove to Liberty Park, then ran warmup of a little over 2 miles, including a few pullouts/strides. 15x1-minute repeats with recovery jog between each until HR dipped to 140 bpm. Target was to hit 180 bpm during intervals.
1: AHR 154 (4:44/mi)
-2:26 recovery
2: AHR 166 (4:55/mi)
-1:43 recovery
3: AHR 168 (4:43/mi)
-2:31 recovery
4: AHR 168 (4:39/mi)
-4:57 recovery (no rhyme or reason for this)
5: AHR 166 (4:51/mi)
-2:24 recovery
6: AHR 168 (4:48/mi)
-2:29 recovery
7: AHR 168 (4:56/mi)
-7:00 recovery (!)
8: AHR 166 (4:37/mi)
-5:52 recovery
9: AHR 164 (5:06/mi)
-2:01 recovery
10: AHR 167 (4:38/mi)
-2:08 recovery
11: AHR 168 (4:44/mi)
-6:01 recovery
12: AHR 167 (4:50/mi)
-1:20 recovery
13: AHR 167 (4:48/mi)
-1:55 recovery
14: AHR 168 (4:54/mi)
-4:10 recovery
15: AHR 166 (5:01/mi)
-3:14 recovery
Cooldown of a little over a mile. I lost count about halfway through the workout, but by the time I hit about the 12th repeat I thought I was done, so the last 4 were a little tough mentally. I was pleased that so many of the recoveries were so short and puzzled by the long ones. Legs felt pretty worked over by the end. Still having a lot of tightness in left quad extending down toward the knee, which is understandable since I haven't done massage work for a few days on it. I iced it down for about 15 minutes when I got home and it's feeling a little better now. | 