Notes
TM Tempo.
Up = Progressive 2.46 miles in 20:00 minutes at 1.5% incline.
Workout = Set the deck at 1.0%. 30:00 minutes starting at 8.3 mph (7:15) and finishing at 8.8 mph (6:50) by bumping down 0.1 every 5:00 minutes. Wore a HR strap to get some data. Result was 88%; however, there was a more pronounced increase in drift when pace hit 7:00 and below. Was sweating balls under the flood lights, and probably a little low on hydration to start, so not sure how much effect those factors contributed. Stride was fine, but had trouble staying focused for prolonged periods. Whatever, that workout is money regardless.
Down = 1.50 miles at 7.5 mph back at 1.5% incline with lower-body strength and core. PTs and rolling pre-run and more rolling afterward.
Nice 18+ mile block over last 30 hours. Will give it a break, let it absorb, then get back at it.