12x2-minute reps at Liberty Park, target 180, recovery jog to 140. Got to the park around 5:30 and finished reps before it got light. Although I'm embarrassed to admit it, it appears that my HR recovers much more quickly in the dark, most likely because I can't see all the people around me, which prevents my HR from increasing as I look at people I want to pass, etc. Childish, obviously, but apparently physiological as well. Anyway, my recoveries were much quicker than usual today. In the past, they've been quick until it's gotten light outside, then they've slowed down. What a dork I am sometimes. At any rate, I did roughly 2 miles of warmup, including some pullouts, striders, and high-knees, then went for it.
Here are the splits:
1. AHR 157 (5:09/mi)
-1:02 recovery
2. AHR 165 (5:29/mi)
-0:56 recovery
3. AHR 168 (5:09/mi)
-1:18 recovery
4. AHR 171 (5:19/mi)
-1:21 recovery
5. AHR 171 (5:16/mi)
-1:34 recovery
6. AHR 170 (5:25/mi)
-2:11 recovery
7. AHR 169 (5:29/mi)
-1:25 recovery
8. AHR 169 (5:10/mi)
-1:51 recovery
9. AHR 168 (5:33/mi)
-1:31 recovery
10. AHR 162 (5:24/mi)
-1:11 recovery
11. AHR 169 (5:13/mi)
-2:59 recovery
12. AHR 169 (5:10/mi)
-1:08 recovery
Roughly 1-mile cooldown.
I felt far better this morning than I did on this workout last Tuesday. My only disappointment is that I didn't bring my HR up as high as I should have on most of the reps. Not sure why it was, but the legs just didn't seem to want to give more. I'm not convinced that the average pace information is correct for all of the splits, because I felt like my effort was pretty consistent throughout. Perhaps the short recoveries led to a few slower reps, I don't know. Over all, though, I was pretty pleased with the workout, particularly because I still felt pretty good by the end of the workout. | 