A.M. AT intervals on road loops through Sugarhouse. 7 x 5 min, 1 x 10 min, 1 min jog recoveries for each, 11.27 mi for the whole workout.
Felt much better than last week's similar workout. Because these intervals stop and start in all different places with uphills and downhills and 90 deg turns its hard to do a rigorous quantitative comparison with last week, but it seems I was faster overall, particularly on the long uphill stretches where I felt more spring and less slog. Pace/interval varied from 6:43-7:34 (last week ranged rom 6:55-7:50). Because of the turning and curb-hopping, pace/effort is slower than the track or a good race course. HR generally bounced around between the mid to high 160s, so I did a good job of staying at the AT, which figuratively is the Golden Goose for long-term improvement.
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P.M. 1.77 mi mini-run w/ Michael.
Legs were very stiff from this morning, but I felt good running once warmed-up, which is right about when we stopped. Finished at ~8 min/mi.
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A.M. Weight = 179.3 | 