4.50 of Repeats at CH

Sunday was speedwork so I did some repeats with an overall dist of 4.51 miles at 8.27 min pace with HR of 165.

I set the watch to do automatic half-mile splits.

1st half mile in 3.92 @ 116 - Way too fast, but this was mostly downhill and I was anxious about speedwork.

2nd half mile in 4.4 @ 164 - This is more like it.

3rd half mile in 4.15 @ 161 - Probably a little too fast but HR is doing great.

4th half mile in 3.68 @ 178 - First half-mile repeat at 5k pace. Solid 7.36 min pace. Would love to run a 5k at that pace. Haven't yet.

5th half mile in 4.52 @ 168 - Recovery half mile

Quarter mile in 2.25 @ 168 - Recovery quarter mile (.75 total) About a 9min pace.

Half mile in 3.73 @ 180 - 2nd half-mile repeat at 5k pace. Pace is still good at 7.46. Finishing this interval, I'd rate my effort level at a 9/10. I was hurting there at the end.

Recovery 1.25 miles at about 8.58 pace @ 172 HR - I didn't walk at all but maybe should have since I couldn't get that HR down below 170.

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It was 47 and sunny and I was perfectly comfortable in a sleeveless wicking shirt and shorts.