Ran a Yasso 800s workout down in the bottoms on a flat stretch of road that works well for 1/2 mile intervals. I lucked out and got near perfect weather, around 60 degrees with low humidity and very little wind.
Goal was to do 6-9 repeats in the 3:10-3:20 time range with equal time rests. Similar to when I've done this workout in the past the first 3 repeats were harder than I wanted them to be and I had thoughts of doing no more than 6. But then the next 3 felt pretty good and I decided to go for 9. Last 3 repeats were hard but not totally-wipe-you-out-and-make-you-hate-life hard. Can I say they were "comfortably" hard? And though I was glad to be done at 9, I'm pretty sure I could have done another 1 or 2 if I had to. I'll save that for a few weeks down the road when I do this workout again. Yasso says I only need to do 10 of these right?
I was mister consistency on the pace today. Time/aveHR info for each repeat as follows:
Overall: 10.25 miles, 7:59 pace, 164 ave HR max 193
Happy with the workout :), but bummed out that Kim's achilles problems are being very pesky :(