Notes
10.67 miles total - 1:21:28 (7:3 Avg HR 138 Max HR 160.
2.26 mile warm up - 19:47 120 / 133
Followed by 10 x .5 mile repeats with 1 minute recovery jogs: (looking for about 3:20's)
3:17 - HR 139 / 148 - little fast I'l probably pay for this one!
3:27 - HR 146 / 149 - ok a little slow this time!
3:22 - HR 150 / 154 - better
3:20 - HR 150 / 153 - dead on
3:20 - HR 150 / 152 - twice - cool!
3:18 - HR 152 / 157 - ok a little fast again
3:22 - HR 152 / 155 - not bad
3:21 - HR 150 / 153 - still good
3:19 - HR 151 / 155 - ok let's pick it up a bit
3:12 - HR 155 / 160 - and faster yet and still feeling good!!
2.26 mile cool down - 18:45 HR 135 / 143