Notes
3 mile WU(24:15-8:19,7:57, and 7:59) 4x1mile repeat w/.50 mile recovery. Splits for the miles:7:14,7:14, 7:09, and wait for it! 6:55! It felt like my feet were flying on the last 2 repeats. My stride form and biomechanics r definitely improving with the treadmill runs because i run w/a mirror in front of the t-mill and work on my knee lift and my foot strike and i was working on the push off phase tonight. The cadence from the foot pod was near 90rpm which is pretty efficient according to what i read. It was 88 rpm on the 4 mile repeats and low to mid 80's on all of the slow stuff. HR for the reps were in the low 140's and the highest was on the last repeat at 150 bpm. The recoveries(.50)were:4:08,4:10,and 4:18. 1.50 mile CD(12:30) really pleased with this workout.
7 minutes ago via Garmin