8th - You earned a short reprieve. 16-18 miles on the roads. Make it relaxed, you don’t need to pick it up at the end, but don’t slow down either. :)
I decided on the 16 miler as this was a step back week and we wanted to keep it easy. Headed out to the canal road.
AVG HR 137 Peak 165
4 mi 32:13
8 mi 31:38
12 mi 32:09
16 mi 31:51
Totatl 2:07:53 pace 7:59
I am getting good with my pace. I didn't look at my Garmin each mile, just ran and hit the lap button at every 4 miles.
I did this same run a month ago and finished in 2:10 and that was with 2-3 stops and my HR much higher. I must be getting in better shape.
9th - back in the zone 8 miler. 7:30-45 pace + 4 good strides
How about 7 miles in 7:41 pace with strides
10th - AM: easy 4 wake-up PM: You can join the “performance group” for Pilot Butte reps at 5:30 or do your own. I’m calling for 4 X 4 min. hard up with a jog down. 2 miles warm-up and warm down.
Didn't make the early easy 4 mi. I did get in a 3 mi warm up and the 4x4 in PBR's with a 3 mi cool down.
4x4 min PBR's Avg 146 Peak 166
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Very good.
ReplyDeleteI'm wondering though about your heart rate for running hard up pilot butte. 146 average and a max of 166? That should be a workout that keeps you close to your max the whole time. I guess your average might be pulled down if you kept the watch rolling while you jogged back down. But I'd prefer to see you holding 170 all the way up.