5.50 on the treadmill (speedwork)

5.50 miles at 8.21 pace w/ avg HR of 169.

This was a speedwork session where I ran 1.50 miles warmup, then 1 mile at 7.42 pace, .75 m at 7.33 pace, .50 m at 7.25 pace, then .25 m at 7.08 pace...with .25 mile intervals of EZ (9min pace) in between. I wrapped up with a 1m cooldown.

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1st mile in 9.00 @ 150 - That HR is probably not accurate, but my HRM was not reading correctly and actually showed 103 for the first mile. I know that's not right so I just subbed 150 instead.

2nd mile in 7.85 @ 170 - This included part of the beginning of the repeats/intervals.

3rd mile in 7.70 @ 173

4th mile in 7.63 @ 177

5th mile in 8.50 @ 175

remaining .50 at 8.94 pace w/ HR of 171

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Because I wasn't ready for Speedwork on Sunday, I did it here on Tuesday instead (when I normally just do a gym/crosstraining day). Plus, I stole this particular session from the Furman "First" program I wrote about in my previous entry.

Also, I don't normally do speedwork anywhere but outside, but thought I'd try it on the treadmill instead since I have so much trouble gauging my pace (and usually overdo it as a result). And, I usually avoid the treadmill partly because it's boring but I'm also skeptical of the "easiness" of it, but I have to admit I really liked the aspect of being able to precisely control my pace. I was surprised I could adequately hold a 7.42 (7:25min) pace for a whole mile without being overly tired afterwards. I also liked this particular speed session as it gets faster and faster but gets shorter and shorter at the same time. I don't see this anywhere else on my remaining schedule though unfortunately.

The only disappointing thing about this session is that my "HR Efficiency" score (a factor of speed and avg HR) was not as high as I had hoped/wanted it to be. It was good, no doubt...but I figured it would be higher with me running on the "easy" treadmill and all. Ah well.