Notes
up @ 11, toss & turn from 245-4
61, 85% humidity, quarter moon, fog but lower and less dense than yesterday
from https://www.mcmillanrunning.com/lucky-7-speed-and-stamina-workouts-for-the-marathon/ 5-7 MILES w/ PROGRESSIVE PACING Start tempo @ slightly slower than HMP & progress to slightly faster than HMP by the end. It’s better to go slower & run more volume w/ each workout than to go faster & not be able to complete the faster part of the workout range at the end. In other words, run only as fast as will allow you to run at least 5 miles for this workout at pace. If you can extend it to 7 miles, all the better. (HMP 740)
1.4mi w/u @ 8:17
1mi target 7:52-7:58 / 7:57 ✔
1mi target 7:47-7:53 / 7:47 ✔
1mi target 7:42-7:48 / 7:45 ✔
1mi target 7:37-7:43 / 7:40 ✔
1mi target 7:32-7:38 / 7:38 ✔
1mi target 7:27-7:33 / 7:32 ✔
1mi target 7:22-7:28 / 7:21 ✔
c/d 2.1mi @ 7:54
felt good but wished I had music
2 owls heard, 2 armadillos, 1 raccoon
vo2m 63