Notes
Needed this run today. Said screw the inserts (after the WU) and put on the Sauconys on a nice overcast fall day. Did some speed play. 5 WU/CD, 7x2:2 speed/recovery and it went well.
Peak pace was 6:42 on the last stretch. VO2 back up to 42 ha. Ankle holding up.
Hr 158 max 188 cadence 182 max 197, it wasn’t until the last 3ish intervals that the Hr went above 170
1: 10:03.5
2: 8:32.1
3: 8:25.6
4: 9:14.6
4.17: 1:44.9 (10:26 pace)