Notes
3 x 1 mi at ~MP effort (by feel, I was shooting for 7:30 pace).
I wore Saucony Endorphin Pros, took a Hammer gel before
2.7 mi warm-up, incl'g bathroom break, then 3 x 1 mi, w/ 0.5 mi jog breaks:
1st mi: 7:28 / 266W avg / 172 cadence / HR 139 bpm avg
2nd mi: 7:17 / 267W avg / 174 cadence / HR 143 bpm avg (max 148)
3rd mi: 7:06 / 268W avg / 177 cadence / HR 143 bpm avg (max 152)
1.5 mile c/d.
Encouraging. The effort felt the same, pace improved over the 3 reps. HR was lower than I expected based on HRs I've seen on recent easy runs. It almost looks like 7:30 pace would be a reasonable goal for Twin Cities. On the other hand, 90% of my CP is only 256W, which is ~10W lower than what I ran these reps. So, probably closer to about an 8:00 pace. Maybe 250W to start, then very gradually bump it up ...