Denouement

20k out and back from Jeju City. 4:59 ave pace, rolling uphill on the way out, the first 2k and last 2k hampered by street lights that are not pedestrian friendly (very car-centric here, reminds me of US). ave hr by 5k was 127, 158, 151, 152. It was way hard to keep the hr mellow on the way out. Sun so bright, hot, uphill, slow, lovely to turn around, got a nice sunburn. I am not used to strong sun. I even put sunscreen on but I guess it dripped off with the sweat. I stopped at two places looking for a sports drink or a coke, something, but they didn't have anything but water, but they were gracious and gave me water. One was a gas station, and one was a mom-and-pop korean restaurant. I found a grocery store 15k into the run and bought a 250ml gatorade.

PM:  11 min walking on the TM then core workout.

5:92/k ave pace, easy, hilly, exploring jeju jungman resort area.

13k at 5:26 ave pace (5k segments were 5:29/k and 120 bpm, 5:23/k and 137bpm, 5:24 and 140bpm) then 6 x 20 sec hill sprints, on a hill of about 7% grade, then 2.3k back to hotel (5:20/k, 134 bpm).  In South Korea (Jeju Island) by the way.  Blogging in a white terrycloth robe in the middle of the morning.  I love vacations. 

Ran 12.35k really easy, saw some beautiful sights.  Rolly hilly. 5:28 ave/k.  Hr was 105, 138, 144 for segments, hard to keep at the 70% target for today.  Throat feels much better though still stopped and coughed three times during the run.  I went to a pharmacy and got some mysterious Korean medicine I had to have my concierge translate for me.  I basically sprinkle onto my tongue what seems like a packet of yeast then swig from a bottle that tastes like watered down molasses.  It seems to be helping and I haven't noticed any negative side effects.

Easy 12k run, 5:25/k pace

HR max test. 6.35k warm up, then 5.92k at marathonish pace (got hr up to 160-167 in this part, 4:10 ave pace), then up a hill getting progressively faster, I lasted 2:30, but my coach wanted me to go about four minutes before failure. Started hill which progressively got steeper between 160-165 hr and had my watch set to mark 30 sec segments. 1st: 3:59pace, 167, 2nd 4:14 pace, 171, 3rd 4:15 pace 173, 4th 4:10 pace 174, 5th 4:04 pace 175 and I am afraid that is as far as I went--it did feel like I was sprinting at the end of a 5k--a very steep 5k. 2:30 up the hill, got to 173,174,175 over the last three segments. So we can see a trend. Within a few minutes I felt bad and like I should have tried harder, but say if I had gone 1:30 longer and the trend held I still wouldn't have broken 180. Will go do core exercise now.