AM - 13 miles. 10K Wave Tempo in 33:26 (5:23/mi avg) - alternating 5 x (1K/1K). HHS track. Averaged 3:17 for the "faster" segments and 3:24 for the "slower" ones - not as much differentiation as I would have preferred.
Comments
From steve ash on Thu, Oct 02, 2014 at 09:21:37 from 67.182.192.44
I was going to say that about the differentiation as it looks like a tight window. How much of a difference do you notice in lactate and effort levels now versus past workouts? Is it more subtle or less so especially with the narrower range of pace. Still.. awesome workout though. Canova style in a sense..
From Jake K on Thu, Oct 02, 2014 at 09:29:20 from 199.190.170.22
I don't think I have a lactate threshold right now. My two gears are ~5:30 pace and ~8:00 pace.
In reality I have a compromised/weak right hamstring at the moment which is preventing me from even trying to run true LT effort. The faster 1K segments today were definitely not down in that range. It just wasn't worth taking the chance of aggravating the hammy.
From steve ash on Thu, Oct 02, 2014 at 09:40:01 from 67.182.192.44
Sorry to hear that. Been there before.. Hope you can get healthy soon Jake.
From Jake K on Thu, Oct 02, 2014 at 09:41:17 from 199.190.170.22
It's not that big of a deal. It has come and gone for 2 years... easily manageable if you don't do anything stupid. I'm confident it will be fine by next weekend.
From SlowJoe on Fri, Oct 03, 2014 at 08:28:57 from 168.215.171.129
Nice work Jake. A tough one, but a good one. I'm sure you still probably got a lot out it, even if you couldn't quite hit LT. This workout is basically what I'm doing tomorrow too.
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