Notes
50:00 up to 1:15 with a little progression. Start easy and relaxed and slowly build to MAF HR. Hold it.
Then after 30:00 push slightly to MAF HR +5-10 beats and hold this to finish. Max HR is 160. Hydrate well before and after this.
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7.5 miles through an ice river...fun!! calf still a 7 out of 10.
Training Plan Entry
Tempo
7 mi
50:00 up to 1:15 with a little progression. Start easy and relaxed and slowly build to MAF HR. Hold it.
Then after 30:00 push slightly to MAF HR +5-10 beats and hold this to finish. Max HR is 160. Hydrate well before and after this.