Run

• 1h 07m 42s
• 10.00 miles
• 06m 46s /Mi

Race Pace interval run on my usual 10 mile loop. I started with 10min warm up and then alternated 10min at race pace effort with 5min of recovery. The race pace intervals should have been 160-162bpm but I kept creeping up around 164+. On the recoveries I tried to keep a decent pace that would allow my HR to drop down to ~150bpm.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Sport

• Yoga
• 1h 20m

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7

Run

• 30m 31s
• 4.55 miles
• 06m 42s /Mi

Got 10min of warm up on the elliptical machine after my core work then headed out for a short race pace run. This was one of those days when my legs just didn't feel efficient and the run was more work than it should have been. Plus, the wind was blowing a steady 20-25mph and I happened to be running directlyinto it for the last mile or two.

Strength

• 20m

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 3

Sport

• Yoga
• 1h 15m

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Run

• 1h 37m 33s
• 15.00 miles
• 06m 30s /Mi

Race pace...good stuff! This is my last reasonably long run. From here on out I'll be doing 5-8 milers at race pace, a couple short track sessions and maybe a couple easy rides.

My HRM apparently doesn't work right when it's in bike mode and I'm running. The first 1.75 miles it was bouncing between 135bpm and 188bpm and didn't seem to respond at all to my actual effort level. Eventually I stopped, changed to basic mode and started a new log file. That first 1.75 miles was 13:46 (7:52/mile) but I used it as a warm up and gradually built my pace.

The rest of the run (13.25 miles) took 1:23:47 (6:20/mile). That's probably a bit fast because I use 15 miles as the distance for my entire trail loop but I don't know for sure...it's actually something between 14 and 15 miles. There is a section that has mile markers and I always take splits to guage my pace. Today I was doing ~6:30 over those 5 miles so I feel confident that I averaged 6:30-6:45. I always log it as 15 miles though so I can consistently compare from one workout to the next. I had been running it around 8min/mile pace, then all of a sudden that jumped to 7:30/mile pace about 2 weeks ago at about the same HR. Today was definitely a higher effort level by about 10bpm and I ran 1min/mile faster. 6:45/mile back on these trails should translate to roughly 6:25/mile out on the flat blacktop...just where I wanted this run to be.

• Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 4

• Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 2 Hours slept: 6.5