Notes
Low HR run (goal 128-130 bpm). Really happy with the numbers today. I ran early this morning, rather than at lunch, so that may have been a factor. My pace stayed relatively steady throughout, and my HR was easy to control (although I was quick to reduce my speed as soon as I saw a 133 bpm reading).
I will take tomorrow OFF to rest up for the Mora Dala Loppet ski race (36 Km freestyle). I will try to split ~50/50 b/t XC skiing (classic only) and Low HR run training in the 2 weeks after the Dala and leading up to the Birkie (55 Km Classic).
After that, it will be 100% run training, Low HR every day of the week except One Out-and-Back (on either Fri or Sat), where I will shoot for >1 hour at 145 bpm (initially). When I am able to run 10 miles at steady 145 bpm with no decrease in pace, then I bump it up to 150 bpm and work toward the same 10 mile goal of steady HR with no fade in pace. Ultimately, I would reach 160 bpm doing this, at which point a Sub 3 would seem very achievable.