Adarq.org

01-01-25

Run --
- w/u x 15'
- 4 x (4' @ 4:17, 2' @ 5:00)
- c/d
Total - 9.7k, 51:53

Lift --
Chins, Dips, OL Calf, RDL, Rev Nord, some lateral raises

Notes

Best foot has felt in a while. Workout was on treadmill. Need to improve my cold weather running gear selection.

Avg HR for the 4' segments was 154, 162, 162, 163, overall max was 167. Pretty pleased with that since it was a decent pace, I did harder rest intervals than I typically do, and HR normally climbs indoors. Maybe just a poorly calibrated treadmill, or maybe I've held onto fitness better than I though and the big period of not doing much is letting it manifest properly.

if you run sub-19 5k, there's basically no way you shouldn't run under 1:30 for HM. good luck this year!

oh yeah, I mean I was only 30 seconds off of that half marathon times (compared to 43s off the 5k). But I don't have any attachment to another half time between 90 and 80, and 80s not a realistic goal for this year I think. I guess sub 85 would be pretty cool as that is basically 4:00 pace the whole way, and per vdot maps to around 18:30 5k, so those can be the target goal for next winter!

and thanks, same to you!