5.26 @ CH (Repeats/Speedwork)

5.26 miles at CH in 8.37 pace w/ avg HR of 170.

This was speedwork, consisting of 1.5 mile warmup, then 6 quarter mile repeats at 5k pace, with EZ quarter miles in between, finishing with a 1 mile cooldown.

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1st mile in 8.57 @ 150 - Warmup mile before the repeats start.

2nd mile in 8.06 @ 169 - This mile included the first of the repeats.

3rd mile in 8.05 @ 177 - Fully into the repeats here. Nice to see that time is consistant.

4th mile in 8.36 @ 179 - The last of the repeats, time slowed down here a bit.

5th mile in 8.66 @ 177 - One repeat, with the rest part of the cooldown mile.

extra .25 in 2.32 (9.28 pace) @ 177 - Remainder of the cooldown.

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Looking back, I ran the repeats a little too fast and couldn't hold the pace as a result. The first 3 were all sub 7 minute pace (with the 3rd actually at a 6.48 pace), with the final 3 average more closely to about 7 minute pace. The pace was supposed to be "5k pace minus 10 sec" so for me that should have been no faster than 7.50 pace.

Oh well, I should be glad I pushed myself harder, right?