Notes
2 w/u, 5.7 O&B, 2.1 c/d.
For the last 3 full miles (from 2 miles into the O&B portion to 5 miles):
158 bpm x 7.0 min/mile = 1106 b/Mi —> Excellent!
Overall average:
148 bpm x 7.75 = 1147 B/mi —> Not bad — better than the 1200+ I’ve had on most runs over the last 3 or 4 months.
The first 2 miles of the O&B were into the wind and I felt like I was struggling. I figured I would run at 7:30 pace at best for the rest of it. But turning away from the wind at that point allowed me to speed up quite a bit — near 7:00 pace for the last 3.7 miles of the O&B.
Con: I ran too hard today, maybe. I wanted to keep HR around 150 for O&B portion, but it got up over 160 for significant stretches of time. My c/d was comfortably fast — I couldn’t slow down after the O&B, but it felt really good to run with a quick cadence.