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7:09 AM

16 mi


7:33 mi


108.5 lb
160 bpm
175 bpm


50 F
  • Splits
  • Graphs

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Temp and DP 50; very light wind. Ran out from Fletchers to around Hains Point and back, with 3 warm-up and then 2x5 miles at MP-ish, with one mile recovery. Splits were:

Set 1: 34:14 (6:55/6:56/6:48/6:50/6:45 - 6:51 average)

Set 2: 33:55 (6:48/6:50/6:48/6:45/6:44 - 6:47 average)

Fun workout - it was nice to mix stuff up a little. I rode the brakes a bit on the first set to make sure I didn't overdo things. I was pleasantly surprised by how easy the workout felt - in some ways it felt easier than the 4-3-2-1. I'm guessing this is because I could lock into a rhythm rather than starting and stopping so much. Nice weather (if just slightly warm and humid) didn't hurt. Felt like I could have kept going after the second rep, which is always one of my goals in these workouts.

HR was maybe a touch high, but I think that was the humidity. Truth be told, when I look at my race data, my HR also seems to end up being in the low 170s for most of my marathons, so perhaps I'm wrong in defining my "Marathon HR" as the mid-160s.

Ended up running solo since I had to start early so I could be cleaned up and in DC by 11.

Breathing was Advair 250/50 and Qvar - breathing was good. Breakfast was rice, hemp powder, salted caramel and smores GUs, and coconut stroopwafel. Also took haff a vanilla GU between the first and second reps.

Still hate the Adios 3s.