A.M. Michelle came for a speed workout. We did 4x1 mile on the trail. Original plan was 5:45 each with 200 meter recovery. Michelle rebelled. I suggested we extend the recovery to 400 first time she is slower than 5:45. She did 5:40.1, 200 recovery, Matt joined us for the remainder of the workout. 5:46.5, 400 recovery, 5:45.1, 400 recovery, 5:45.7. Matt pulled away on the last one, was probably around 5:42-5:43. HR peaked at 157 a couple of times, once when we hit two 85 quarters back to back on the third one, and the other time when Michelle kicked with a 39 200 on the last one. Otherwise it stayed under 153. When Michelle struggled (88-89 quarters), it was 148, what a cold insensitive heart! However, when I yelled at her to give me five, it would go up to 152. Next time we should give the watch to Michelle so she could see my HR and play the "make Sasha work" game. If anybody wants to play it, feel free to come. Also, towing subjects wanted for power training. I have a harness I want to use to do some power training without hills (more specific to flat running), but nobody to tow this week. Ideally I want somebody slower so there is no way we can run a certain pace when the partner is being towed by having him just run that pace. This is also good for the slower runner - overspeed training.
After we finished the cool down, ran around the block 16 times. P.M. 1 with Julia in 10:03, 1.5 with Benjamin and Jenny in 13:08, another 0.5 with Benjamin in 3:51, then 2 alone in 14:40.
Five Fingers - 485.42 miles.
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