When healthy, I like a little speedwork, especially short bursts under 200 meters, so I've been doing 8 x 1 min with 1 min walk rest in between for the last few weeks. Today was the following:
6am- 61 mins trail run at 125 av/147 max...run 45mins, walk 15 , about 5.2miles. I ran as hard as I wanted. medium effort even though hr does not show it. very wet grass/dew.
5:30pm- at Fittek 49 mins total
warmup walk 5 mins then 1 mile in 10:26 at 124 av hr then
8 x 1 min fast at 7.1mph, 7.2, 7.3,7.4,7.5,7.6,7.7,7.5 all w/ 1 min walk rest at 4mph pace, cooldown 5 mins = 3.3 miles + 20 mins weights & 100 abs.
total = 8.5 miles
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