Notes
2 mile WU and 2mile CD, 200 meter repeats on Virginia and Kanawha Ave w/200 meter walk/jog recovery. Even w/the longer recovery the HR did not drop too much w/the heat and humidity. I was soaking wet w/sweat! Hard effort(5k race pace effort). HR would peak between 87 to 90% of max HRR(169 to 171 bpm) then recover w/walk until 65% of max HRR then jogged to the next quarter mile mark on the road. I wanted to do 16 for 2 miles of speed work, but i was done(well done piece of meat!) after 10 repeats. Splits for the 200's ranged between 46 to 50 seconds. Most were 46 w/a few 49's) the splits were faster than what i will be able to avg if i run the Komen 5k on Saturday, but the faster reps always makes race pace feel much easier. The repeats were fast but pretty smooth and controlled considering i have'nt run a speed work session in a couple of weeks. Hope the humidity dies off some for the rest of the week.
1 minute ago