Notes
Same workout as last week, except i ended up only doing 3 mile repeats because i got tired of dodging cars. The repeats r hard enough without dealing with idiots who can't drive on top of it. 2 mile WU(8:15 and 7:50). 3 x 1 mile repeat w/half mile recovery:7:02/5:02, 7:09/5:09, and 7:03 for the last repeat followed by 1 mile CD(9:13). I did wear the HR monitor and checked the effort w/my % of max HR to make sure i was'nt running the repeats to slow to stress the VO2 max levels. The effort was pretty much where i felt it should be. Most of the repeats at 85 to 87% of max HR and peaking near 90% for the end of each repeat. I am still trying to find the correct intensity with doing 3 to 4 of these on a little less than full recovery. Eventually i will cut the recovery down to a quarter mile. With this workout if you go over your head very much on the 1st repeat, your pretty much screwed for the remaining repeats. I was able to run a more consistent effort on these repeats than last week. The 2nd repeat was a little slower because of the entire repeat was run up a gradual incline plus dealing with the cars taking over the road. This workout would b a lot different on a track, but most of the tracks close at dark and there is no way to get this full workout in b4 dark at this time of the year. Overall very pleased with this workout.