Notes
LMLS, 20 min w/u jog, 50 min Progression Run: 20 min steady (7:28 pace), 15 min faster (7:09 pace), 10 min faster yet (6:52 pace), 5 min fastest but controlled (6:16 pace), 10 min c/d jog. SAM Hard.
Very tough, especially since I am not yet fully recovered from Afton Trail Run just 3 days ago. You are supposed to finish the last fast portion saying "I could have run 5 more minutes at that last pace," but I don't think I had anything left in the tank. I think the 178 bpm HR in the fastest portion is pretty accurate. I felt like I was maxing out. 6:16 avg pace is pretty aggressive, and I think I slowed down quite a bit in the last minute or so.
Training Plan Entry
Out & Back
8.5 mi
LMLS,
10 min w/u,
50 min PROGRESSION: 20 min STDY, 15 min faster, 10 min faster, 5 min fastest but controlled.
10 min c/d
SAM Hard