Notes
tempo halves
2.5mi w/u (included 6 x 10sec striders towards the end) ~ 17:20
8 x (1/2mi tempo w/ 1/4mi recoveries) ~ 36:00
ran the tempo intervals @ 11mph (2:43 - 2:44 per half-mile)
HR @ a very steadily progressive drift 169/170/171/172/173/174/175/175 at the end of each respective int.
recoveries quarters @ 8mph (7:30min/mi) w/ HR dropping back below 150 for all the sixth and seventh @ 151/155
2.5mi c/d (gradual descending pace) ~ 18:00
i was feelling like it was a bit conservative to start, but the HR seemed to differ... would be much happier if/when these "tempo" intervals are in the low 160's, but there wasn't too much drift upward (no spikes on the last few). planned to do 4-6 x 1km, then I figured I might as well do half-miles to keep things simple. great workout. looking forward to my test race this sunday.