Running15:30 2.74 km (5:39 / km) ahr:147 max:160 shoes: 201304 NB 860
Strength training (Drills) 15:12 1.5 km (10:08 / km) ahr:143 max:157 shoes: 201304 NB 860
Three sets of butt kicks, high knees, galloping, grapevines, explosive one-legged leaps, and backwards running.
Running25:38 5.96 km (4:18 / km) ahr:166 max:178 shoes: 201304 NB 860
My workout for today was 3x1 mile cruise intervals at threshold pace with 1 minute rest between each interval. I figured my threshold pace was about 4:00/km or 96s/400. While I enjoy running elsewhere, I figured running on a track was a good idea to calibrate my paces and ensure consistent performance. I also find it easier to run fast on a track, where most of my runs are workouts.
Splits: 6:17, 6:18, 6:21.
Despite running a few seconds faster than I projected, I felt pretty good throughout the runs. Cruise intervals hurt less than VO2 max intervals, and I guess comfort is relative. My heart rate hung out in the 170-175 regime, and I'm satisfied with the workout. I briefly considered adding a fourth interval, but I would rather be conservative now and work up to 4 cruise intervals in a month or so. The mile distance feels great; I'll probably alternate with 20 minute tempos.
Running8:36 1.34 km (6:27 / km) +1m6:25 / km ahr:142 max:151 shoes: 201304 NB 860