Notes
RPE 7-8. Ran treadmill bc of heat and had swim lessons in a.m. always place incline on 1%. Checked cadence once. But really no need. I am in tune with my cadence. I am always very close to 90. Usually slightly above. 1st mile 8:55 avg hr 123 max hr 131. 2nd mile 7:50 avg hr 135 max hr140 3rd mile 7:37 avg hr 140 max hr144 4th mile 7:32 avg hr 142 max hr 146 5th mile 7:06 avg hr 154 max hr 160. During the final mile I began my strides. 30 secs on 30 secs off x6. finished with a 1-2 min cooldown run. Followed by 5 min walk. Stretched. did not stop after mile 1 to stretch..
Weighed after run at 158.