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Notes

LMLS, 2 w/u, 9 mi Alternations (0.5 mi @ 9.1 mph, 0.5 mi @ 8.1 mph), 2 c/d; SAM Hard

Intimidating workout, but it wasn't as brutal as I expected. My calves were still sore from all the hill running while on vacation, but it wasn't an issue today. I'm VERY surprised that my Max HR never exceeded 160 bpm. The HR numbers really aren't that different between the fast and slow segments. The fast segments didn't feel super tough, but the slow segments were difficult -- a strange perception, maybe due to expecting more of a break on the slow segments and never getting it. I am optimistic that I can speed up the slow portions to 8.3 mph next week, with the option of "bailing" and doing them at 8.2 mph.

9.1 mph = 6:35 pace

8.1 mph = 7:24 pace

8.2 mph = 7:19 pace

8.3 mph = 7:14 pace

8.4 mph = 7:09 pace

8.5 mph = 7:04 pace --> This would be the ultimate goal of this workout; this averages to a 6:50 pace.