Good run today, although the second interval nearly killed me. Straight into the wind, which weather.com says is 15 gusting 22. That said, once I was out of the wind I actually managed to motor home at a decent clip.
Overall 7.60 mi in 54:01 (7:06 pace). Current z4=7:01, z3=7:10, z2=7:26.
Comments
Good run today, although the second interval nearly killed me. Straight into the wind, which weather.com says is 15 gusting 22. That said, once I was out of the wind I actually managed to motor home at a decent clip.
Overall 7.60 mi in 54:01 (7:06 pace). Current z4=7:01, z3=7:10, z2=7:26.
10' W/U @6:57
7' @ 7:25 (4.5' to meeting up with a buddy, then 2.5' "re-warmup")
2x 10.5' @z4 – 6:44, 6:51
(4' recoveries – 8:24, 8:13)
Remainder 8' – 6:54
http://connect.garmin.com/activity/142011200
15' warmup, 2x 1mile and 1x .5mile at an z3-4 or RPE around 8ish (don't have a baseline vdot) , with 3' recovery between.
most importantly, 2 week OS done and still running.
Rest Day tomorrow, will do 30' in the pool, ez