6.46 mi, 1:02:16, 9:38 avg, HR 127 avg, 137 max
1.15 mi, 9:07, 7:55 avg (no HR data) - strides
Ran from my house and did the t-shaped route out to golf course area and back. Started just before 7:00 which was later than planned (was aiming for 6:30) but there was a slight delay helping the kids get out the door to go meet with the cross country team.
For first part of the run, kept heart rate at or below 131 (121-131 range), although it did jump out of range here and there. I had another sub-9:00 mile (mile 2, 8:58). Thought that yesterday's sub-9:00 was just a fluke but maybe these will start showing up more. Looking at an article based on MAF training, I should be able to run at 8:00 pace or maybe a few seconds under based on my recent 5K times. I'm theorizing that this sort of prediction works in one direction. That just because I can't run those paces in training doesn't necessarily mean I won't hit those 5k times, but if I CAN hit those paces the I should be able to definitely hit the 5k times, and perhaps, furthermore the 5k times, when based on aerobic training instead of race day magic or gutting it out, it may better predict longer races.
But, I still want to do a little bit of speed here and there to practice leg turnover, so after the slow run I did 6 strides of various times (20-30 seconds).
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