Running14:37 2.61 km (5:36 / km) ahr:138 max:153 shoes: 201210 Inov-8 Road X 255
Run over to the track.
Strength training10:08 1.25 km (8:06 / km) ahr:147 max:163 shoes: 201210 Inov-8 Road X 255
Two sets of drills: high knees, butt kicks, galloping, grapevines, explosive jumps, and backwards running.
Running intervals 36:14 7.95 km (4:34 / km) ahr:161 max:183 shoes: 201210 Inov-8 Road X 255
Today's workout was track intervals from the CSU running workout on Tuesday: 800m, 1000, 1600, 1000, 800. After a warmup and drills, I settled into a comfortable pace. I felt a little tired - probably from insufficiently sleep on Monday and Tuesday, but I managed. The original workout had an additional 600m at the end; while I considered that or 2x400, I decided I had done enough for today.
The nominal target pace for the 800s and 1000s was 5k (~3:45/km) and 8k for the 1600s, but I ran them at 3k and 5k respectively (3:30/km, 3:45/km).
Running42:25 8.19 km (5:11 / km) +33m5:05 / km ahr:151 max:165 shoes: 201304 NB 860
Easy run home. My objective for the run was to keep my heart rate near 150. Data from this evening suggest my alcohol tolerance is very low and were unpleasant to collect.