Notes
rpe 7-9+. worked abs. ran 1 mile stopped stretched. avg hr 127 max hr 140. began 24:38 tempo avg hr 163 max 183. Not sure I really hit upper 170's much less 183. I kept an eye on hr throughout tempo and never recall it getting higher than 175. Anyway run was hard. But still remained in control. Never was it an all out effort. Running controled has been most likely the biggest improvement to my running. BC I am rearly injuried....And when I am it is little aches I am able to overcome w/o much if any missed workouts. Still need to work on my ability to control my workouts over a long period in regards to overtraining(fatigue factor), but thats why I have a coach...I still feel fresh and ready to take on the training load. I will ride the bike to determine distance after work....
first 20 mins 2.4 miles at 8:20 pace next 24 mins 3.6 miles at 6:40 pace