Pretty Gosh darned happy with my run today, it was one of those workouts that I was nervous thinking about last night trying to go to sleep. It's always scary to know that you are purposely going to hurt yourself. Workout called for a 4 mile LT tempo run, I took a wild guess and thought my LT range was somewhere in the 5:40 - 5:30 range. Ran a 4 mile warmup then started out at 5:45 pace counting on progressively getting faster, I was actually pretty surprised how easily I fell into the pace, I guess that's where those short sprints come in. Started out feeling hard but OK, then at the 1.75 mile mark something strange happened, my HR dropped about 5 bpm and it all of a sudden felt "easy" after the 4 miles was up I decided to go another mile just for good measure, I slowed it down a tad, it felt good to relax at 5:45 pace.
All and all, really happy. Felt like this is the first workout I've actually hit since last March (with the exception of that random 1/2 marathon PR). I feel like I could have actually gone harder but my HR was right where I expected it to be. 3 Mile cool down on the trail after.
| Distance | Time | Avg Pace
| | Avg HR
| Max HR
| | 1 | 7:29 | 7:29 | | 144 | 177 | | 2 | 14:47 | 7:18 | | 143 | 145 | | 3 | 21:55 | 7:08 | | 144 | 147 | | 4 | 28:57 | 7:02 | | 148 | 151 | | 5 | 34:42 | 5:45
| | 164 | 169 | | 6 | 40:24 | 5:42
| | 170 | 172 | | 7 | 46:04 | 5:40
| | 172 | 173 | | 8 | 51:35 | 5:31
| | 173 | 175 | | 9 | 57:17 | 5:42
| | 171 | 175 | | 10 | 1:04:53 | 7:36 | | 151 | 156 | | 11 | 1:12:29 | 7:36 | | 152 | 154 | | 12 | 1:20:16 | 7:47
| | 151 | 154 | | Total | 1:20:16
| 6:41
| | 157
| 175
| Tempo Total
| 28:20
| 5:40
|
| 170
| 175
|
| 