So that just rocked. I had the best workout this morning in probably a year. Awesome. I was scheduled for 8 miles with 5x600 at 5K pace with 90 second recoveries.It was a perfect morning for a run - 47 degrees, breezy and dark. I ran a 4.47 mile warm-up. First couple of miles were in the 8:40s range and I felt really good. But I decided not to push it and slowed down a bit. Average pace = 8:58 / 155 AHR.
Intervals:
.37 (2:34/6:57 pace/ AHR 175)
.37 (2:25/6:33 pace / AHR 178)
.37 (2:29/6:44 pace / AHR 179)
.37 (2:35/7:00 pace / AHR 179) - this was hillier
.37 (2:40/7:13 pace / AHR 181) - almost 100% of run at incline
Cooldown: 2.67 miles (8:02 pace / AHR 165)
Now, the best part about this was the rests. My 90 second rests were faster than normal and my cool down was nice and brisk with low HR. In fact my last mile was probably around 7:30 pace, but I'm not sure as it was not on autolap. I got home and my HR went down nice and quickly.
FINALLY! A good workout. 9.78 mile / 8:22 average pace / AHR 163
Nice fall weather makes a huge difference! It was all shocking too given the awful sleep I have gotten lately. Hopefully I will not pay for it tomorrow! Until then, I am pumped!!
3 comments:
Awesome! I love the pictures by the way.
It's good to read you had a satisfying speed workout... :-)
BTW, thanks for the encouraging words.
Way to go! Sounds like it was just what you needed, after saying you weren't speedy last week!
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