Notes
71F 66%H 59DP, at the Peachtree Ridge HS track, doing 2wu+2(2HMPw400r)+2cd = 8.5 miles, targeting 9:00 pace with metronome 178 yielding a cadence of 180. Actually did 8:56 which would be heat adjusted to 8:48 (8 seconds). Average HR for the fast portions was 133 with an average max of 136.
Heart rate seemed a bit erratic at the start.
Really happy with the run. First time I've been able to do long intervals on the track in a long time. Plus I was able to "lower" so to speak my half marathon time, or at least what I'll use as HMP until I lower it again. It was really windy though on the near side of the track -- rather annoying.