Notes
funny because I planned an easy run tonight but felt good and ended up doing race pace speed work
3 miles then intervals for the next two with a stong push to kick at the last .2 miles. I wish I had run this well at the Scuffle.
garmen read 2.2 miles with many gaps and straight lines
3.2 miles @30:04 147-162 (177 peak in first 30 seconds)
my calculations ...splits:
10:21....143-159
9:58.....150-162
9:44.....154-162
average hr @ 89%
rest for a few seconds then speed running intervals with shutting off timer at the few seconds of breath catching.
2 miles @ 19:03
146-173
10:03....144-156
9:00.....148-173 (99% hr last .2)
still having problems with the left shoe inner sole....