Adarq.org

- 5 x 5 min @ 10M->10k pace
-- warm up
-- 5 min @ 4:05, 4:07, 4:05, 4:03, 3:59 w/ 2:30 jogging rest
-- cool down
walked the last minute or so of the final rest period just to get HR down into 120s. this was the group workout today and it's close enough to 5 x 6 min (a little faster but with shorter reps and longer rests) that i decided to just do it. obviously went out a bit too quick on the first one but then settled down and did a nice progression. HR averaged 143, 152, 157, 163, 163 on the reps.

yo! what's up?

yes, i guess that's right. but obviously the pace-HR connection depends on a lot of things, even within one person. anyway, i will not get too bent out of shape about it.

- SubT 3 x 10 mins
-- warm up (including 3 x 100m strides)
-- intervals @ 4:16, 4:16, 4:15 w/ 60-75s rest
-- cool down
again just resting until HR gets back down into the 120s, seems more than adequate for this workout. pace was on the quicker end for what lactrace tells me it should be, but RPE 6-6.5. ¯\_(ツ)_/¯ it was beautiful out this morning, which obviously helped after the heat and humidity of the last week. i will take it extra easy tomorrow because 17+ km followed by today's longer-than-usual workout means i should be careful about load.

the friend who i did the trail run with the other weekend came and did the first couple sets with me and then shifted to 400s. he's trying to break 5:00 in the mile. ran 5:01 a couple weeks ago. pretty quick for early 40's!

evening

- squat 75 x 5,5

- calf raise 80 x 12,12

- BB row 60 x 5,5

- push up x 10

good question. mid to upper 160s for the marathon and upper 160s to mid 170s for the half. watch tells me threshold HR is 155, and that subjectively feels like a point at which running gets more costly. but then again, i went back and re-read davis's articles about LT1 and LT2 and he points out that HR% estimates are incredibly imprecise (or rather, that they vary so much from runner to runner that they're hard to use well). he suggests setting LT2 at 90% of 5k pace and working around that, which would be 4:12 based on my recent 19:07. that's quite a bit slower than estimates on lactrace (4:05-4:07) or coros (4:06). so perhaps i'll just stick with the lactrace paces, heat-adjusted, and not worry so much about HR.

- run 28:00, 5.00 km
T+DI 149 again. supposed to be SubT but i overslept and we have a prenatal appointment, so i just decided to do it tomorrow and at least get a very easy run in. will have to wake up early tomorrow but that's okay.

- run 59:54, 10.43 km
T+DI 152, summer is here. first time heading out the door with no shirt. HR rose a bit on the long climb up from the creek back to my house but overall average was still 126. and pace was obviously pretty slow, so biomechanically i guess load should still be okay.

- run 58:19, 10.47 km