A.M. 10 x 5 min AT intervals w/1 minute jog recovery, 12.03 mi.
I Ran my standard 21st East loop as a warm-up and ran a little with Andrea who was finishing her run. My legs were not as springy as they were last week for this workout, which meant the uphill portions felt like a slog. However, my staying power was good through the duration of the workout. Heart rate leveled off in the high 160s for most intervals, but occasionally cracked 170, which I tried to avoid. Nonetheless, this was an AT workout, not an LT workout, which would be one stop higher in intensity. Pace/interval ranged from 6:36-7:51/mi, depending on the grade, lots in the 6:45-7:10/mi range. I'll keep accumulating as much volume as I can at AT pace because this is very effective for building a base and increasing true aerobic fitness.
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P.M. 1.81 mi mini-run, just warming-up, clearly tired from this morning, finished at ~8:30/mi.
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A.M. Weight = 180.1 |