Notes
Ran the warmup as scheduled. For the 4 mile MAF section I mostly managed to stay between 140 and 144 though I had to continuously study the watch...a few times I was able to dial into 139/140 for a stretch but then my mind would drift off and I would be back at 144 again. Average pace for the MAF section was 9:35.
Training Plan Entry
Tempo
7 mi
MAF test- I would rather this was on a flat trail than the track. Hydrate well before.
WU) 15:00 of VERY easy jogging, keep HR below MAF HR 140. Then build for 5:00 to MAF and hold it.
Test: 4 miles at MAF HR- never higher.
Get average pace/ HR and max.
No need for a CD) but you can run as much as needed to get home.