Tempo run on Kohler's loop. Two and a half mile warm-up. Four miles threshold pace and a half mile cool-down. I didn't feel like I was in great distress at any time, but I was glad when the tempo stretch was over. I'd like to be able to stretch that part out to six miles or so by the end of next month. The inside of my right ankle was sore when I got out of bed and I briefly considered skipping today's run to rest it, but like most aches and pains it went away after a few minutes. It briefly came back a couple of more times along with a sore big toe, but right now none of those things look like anything to worry about. I know It's normal for me to be kind of a hypochondriac just before the relay, out of fear that I'm going to get injured and let the team down. I certainly worried about that last night as I was cutting one of our bigger (diseased) trees down with a chain saw. I kept imagining that I was going to slip and cut my foot off.
| Distance |
Avg Pace |
Avg HR |
| 2.50 |
8:40 |
133 |
| 4.00 |
7:22 |
164 |
| 0.53 |
8:24 |
160 |
My heart rate zone 4 (threshold) is from 155 to 169. Maximum HR is 183. I was happy with the 7:22 as it included a couple of good uphills and then a long gradual climb, before flattening out, dipping and finishing with a mostly gradual downhill.
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