Notes
RPE 7-9+ cadence 90-93. 20minx3 easy/mod/hard. 1st 20mins easy. stopped at mile 1 and stretched. So ran solo the rest of the workout. maintained below HR ceiling of 145. Executed fine.
2nd min mod. attempted to run around target HR of 155-158. Did not do as good of a job excuting this 20mins. HR kept spiking.
3rd min hard. I felt I executed this portion appropriately. even on the last 20mins I found myself get stronger as I proceeded until the final mile when I was at rpe 9+. HR avg ~ 170.
During the middle 20min I came to a very steep but short(25-50m) descent in which I felt like I blew my thighes out. from this point forward I felt like my thighs were cramping. But I knew that it was not cramps but the poor descending on this short decline.
Additional comments to follow. But my thighs would bother me for the next 2-3 days.