Notes
Total Run: 11.08 miles
Warmup -3.38 miles, 24:43, 145 avg hr
18, 19, 19, 18 - 100m strides
Set One
400i - 70.41, 177 Max HR
200r - 61.76, 168 Ending HR
200i - 32.54, 176 Max HR
200r - 64.98, 163 Ending HR
400i - 69.22, 181 Max HR
200r - 64.96, 168 Ending HR
200i - 33.54, 177 Max HR
Recovery 4 laps w/ 60m Sprints
8.76, 8.89, 8.91, 8.88, 8.72, 8.91
Ending HR: 158
Set Two
400i - 71.03, 181 Max HR
200r - 57.88, 176 Ending HR
200i - 34.03, 181 Max HR
200r - 65.10, 173 Ending HR
400i - 71.90, 185 Max HR
200r - 64.43, 176 Ending HR
200i - 34.24, 183 Max HR
Cooldown - 32:16, 7:50/mi, 154 avg hr
200m walk, 2:32, 149 avg HR, 138 ending HR
.48/mi, 5:04, 136 average hr
3 mi, 21:44, 7:15/mi, 159 avg hr
.64, 5:23, 153 average hr