Notes
10 miles down Gray up the path and back to track.
1:23:07, 8:19 pace, 315 elevation gain 462 descent (most in the first 1.7 miles). HR 160.
Really had to slow myself down. 1 min and 32 secs stop in mile 2 at the light, so pace for the 10 miles 8:28.
8:28
8:28
8:32
8:26
8:23
8:23
8:12
8:17
8:02
7:55
Full stop to pee and drink and get ready on the track.
3 miles @ 21:35; 7:12; HR 179
7:13
7:13
7:10
Full stop and walk to the beginning, had 1/2 gel and water.
3 miles @21:32; 7:11; HR 170.
7:09
7:23
7:02
Did. not look at watch except when mile beeped hence pace all over.
Wanted to do 3x2 miles at 10k-HM pace. Decided on 2x3 for more tempo.
Felt really good, not an all out effort, sustainable.
Then
2.3 miles back up Gray. 8:40, 264 gain. One stop at the light for 16 seconds so pace more lie 8:50. HR 171
8:07 (flat)
9:16 (215 ascent, 20 descent)
.3 @ 8:28 (38 ascent, 20 descent).
Then immediately on TM. Wanted to get to 20 but wanted a cool down. Did these at -1 and -2 @ 7pace, felt very easy.. My running form at decline is more similar to the road.
1.7 @ 8:34
I felt amazing the entire time. Perfect running day, 35 degrees, cloudy. I think running less in Aruba acted like a taper.
Glad to get a 20 in - will get them when I can given lots of travel.
Notes for me: Eating lots of protein is amazing. I feel stronger. My muscles feel strong. My cellulite on my thighs is gone. I don't really like protein but I am sold!
Added the stops at the light to the overall pace