Running (Mixed Road/Grass) 43:13 [2] 5.38 mi (8:02 / mi)
weight:55.8kg shoes: Asics Gel-DS Trainer 13
~70F, cloudy - Ran over to Ryle for a solo track workout. Speedwork has been sporadic all through winter and spring, so I just wanted to have one last good session before the taper begins next week. Thought about doing mile repeats, but since legs still seemed tired in yesterday's run, I decided to go with the Yassos.
Brought along some DVOA maps to practice reading at high speed. It wasn't easy, as my brain wasn't always able to process the data. The exercise only lasted through half of the intervals before it got too dark to read the map.
For cool down, I took a different route home in order to avoid running on unlit roads. Little did I know it would be an extra 2.7mi when compared to my warm up route! It was way more than I'd bargain for. Luckily, I got a ride back for the last 2mi of the journey.
Speed/Track intervals (Strides) 5:25 [3] 1.2 km (4:31 / km)
ahr:137 max:166 shoes: Asics Gel-DS Trainer 13
10x100m strides (w/ 20m recovery).
Speed/Track intervals (Y800s) 28:23 [5] *** 5.0 mi (5:41 / mi)
ahr:178 max:203 shoes: Asics Gel-DS Trainer 13
10x 800m (w/ 200m recovery):
2:54.13 -- 161/174 (92.73 -- 172/188)
2:52.72 -- 173/186 (90.62 -- 175/187)
2:52.55 -- 183/203* (90.05 -- 180/188)
2:49.50 -- 186/193 (90.70 -- 179/191)
2:52.13 -- 180/187 (90.87 -- 169/183)
2:50.45 -- 179/186 (90.70 -- 171/185)
2:50.55 -- 179/187 (90.35 -- 170/186)
2:48.73 -- 181/187 (90.24 -- 168/185)
2:46.01 -- 182/190 (90.30 -- 169/185)
2:45.92 -- 179/188 (91.00 -- 166/184)
Pleased with the times. Consistency wasn't the best, but reading the map probably contributed to this. I was quite surprised by the last few reps, in a good way.
*HR had a brief spike above 200bpm at the beginning of 3rd repeat. It's the first time I've ever seen it that high, it actually triggered the alarm on my watch! Since the rest of the data in subsequent laps appear normal/reasonable, I'm going to assume this temporary spike is an anomaly for now.
Running (Track) 15:07 [1] 2.0 km (7:34 / km)
shoes: Asics Gel-DS Trainer 13
Recovery inbetween intervals.
Stretching warm up/down 10:00 [0]