Notes
Let me see if I can log this mess. Plan was to get in approx 10 miles with some longer intervals mixed in with jog recoveries. Wanted to only stop one time to hydrate and essentially continue moving entire run.
2.0 mile warm-up =15:37 (7:59/ 7:39). Immediately into first one mile interval.
One mile interval run = 6:09 with max HR of 162 bpm. Recovery jog of .43 mile in 3:12.
One mile interval run = 6:05 with max HR of 168 bpm. Recovery jog of .39 mile in 3:00. (4.82 miles)
2 1/2 min rest/hydrate with 12 oz water/GU mix
800 m jog = 3:44; 800 interval = 3:04; 800 recovery jog = 3:56; 800 interval = 3:00; One mile recovery jog = 7:56; 800 interval = 3:04; 1.62 miles = 13:17 (8:13 @ one mile) for approx 8:14/min pace.
9.93 miles total. Meat of workout = 1 mile repeats x 2 then 800 m repeats x 3 with recovery jogs on each. Max HR on intervals ranged from 162-169 bpm.
Good workout but recovery jogs made it bearable. Scheduled 12 mile long run tomorrow then will decide what to do for upcoming week. Next week is supposed to be my downweek after having 3 buildup weeks.
One week until Herrin 15K and 3 weeks from Memphis Half Marathon.