8@914

4.19m at CH (Repeats)

4.19m at 9.44 pace w/ Avg HR of 155 (Zone 2, 79.6% of max)

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Mile Splits:
10.27/149
8.95/152
9.20/159
9.52/160
1.63/163 (8.58 pace)

Splits in Intervals:

Split/Time/Dist/Pace/AvgHR/Max/HR
1/0:10:12/1/10:12/132/177
2/0:01:00/0.15/6:46/156/166
3/0:03:00/0.28/10:43/147/167
4/0:01:00/0.15/6:48/157/169
5/0:03:00/0.29/10:28/151/169
6/0:01:00/0.15/6:31/161/173
7/0:03:00/0.29/10:27/153/174
8/0:01:00/0.16/6:24/165/176
9/0:03:00/0.29/10:24/156/176
10/0:01:00/0.16/6:16/169/181
11/0:03:00/0.3/10:04/160/181
12/0:01:00/0.17/5:48/175/185
13/0:03:00/0.29/10:11/164/186
14/0:05:24/0.52/10:27/158/165

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This was a 1mile/1min/3min/1mile speedwork session where I just ran the 1 minute "really fast" and backed way off on the 3 minute recoveries (10min/mile+). I also cut the cooldown about a quarter to a third of a mile short because I didn't want to skyrocket the HR going up the hill to the house.

I was a little surprised when I saw those interval paces above...I didn't realize I was running that fast, especially the sub-6min/mile one. I also liked that my later intervals were faster than the earlier ones.

Cross Training - Cycling

Did the first XT of my FIRST training plan.

Did 45 minutes on the stationary bike at work. 15 minutes of easy spinning at level 1, then 15 minutes of level 2 and 3 and 4, then finished off with 15 minutes at level 2.

Was monitoring my HR manually and was only getting around 21 beats per 10 seconds, equating to about 126 HR, which is below 66% MHR.

My legs felt pretty worn out at the end of it and they were still tired late into the evening as I climbed stairs and so forth.