17th - Workout with Max King. 800 10k pace then 750 at 8k pace. Work on recovering at a higher speed. 3.875 mi in 25 mins for 6:26 pace.
18th - Easy 9 turned into I feel good so I just ran. Kept my splits but didn't look at them just ran.
1 740
2 754
3 737
4 729
5 721
6 709
7 717
8 715
9 605
tot 1:05:53 for 7:19 pace
19th - OFF
20th - Long today due to 5k race on Sunday. 18 miles. 1-15 HR avg 140-150. 16-18 pick it up and avg HR 155. Headed out on a beautiful afternoon with sun out and about 52 deg. Didn't know what course I was going to run so I just started heading across town. Things were going well and it was a nice change of pace to run based on HR and not time. I did track 2 mi splits.
2 1557
4 1538
6 1530
8 1627
10 1601
12 1553
14 1517
16 1543
18 1430
Tot 2:21:03 7:50 pace
1-15 Avg HR 143 in 1:58:30
16-18 Avg HR 160 in 22:30
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Perfecto! Is that the plan or the excecution? I say BOTH!
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