Notes
RPE 7-8 and then back to 7. Ran from home. You are right about starting from home. Looped the lake. Stretched when I got up and did 5 mins of abs. Very light. Ran about 1.25 miles stopped and stretched again. rpe started off as 7. easy efforts. My HR was a bit higher at points but the effort level felt easy. SO although I monitored the HR I wasnt so concerned about exceeding 145. And each time I popped 145 I would back it off anyway. At some point around mile 6-7 the effort level increased. But slowly the effort backed off to rpe7 again. The last 2 miles were a bit up hill, so greatly slowed the pace to keep HR easy. Lots of spikes in this period (the spikes were slight no gross spikes that would constitute not normal) but the effort level remained 7. Good run. This is the longest run I have done since pre Longhorn and it ffelt great. Feed the machine coach. Stopped with less than .25 of mile to home and walked it in. stretched.