I hit the road fast and knocked off the first mile at an 6:56 (progressing from 7:20 to 6:40 as I warmed up). I held 6:40 for the next mile, pushing on the 2 steep hills. My legs burned a bit on the hills but I recovered okay and kept pace. Followed up with a second 6:40 mile. HR averaged 163 over these two miles.
By mile 4 I was starting to hurt. HR was up to 167/168 and I was breathing hard. Finished up the mile at 6:46.
For the 5th and 6th mile I consciously let off the throttle a bit to run fast but relaxed. HR dropped a few beats and I started to feel better. 7:01 and 7:03 for the splits.
Then finished strong with a 6:40 last mile... HR peaked at 171 as I sprinted at the finish.
Wrapped it up with a 1 mile cooldown at 8:30 pace.
Workout:
7.01 miles
0:47:51 duration
6:50 pace
Cooldown:
1.01 miles
0:8:36
8:27 pace
Looking now I feel very positive about this work. I got in 20+ uninterrupted minutes at 6:40 pace which I'd conjecture is my threshold pace. I ran at 7:00 pace and it felt relative easy (or at least sustainable). I finished strong. And I'm not that tired. It's been a fairly easy week thus far but I'm at 35 miles at 7:35 avg pace and will probably finish with at least 40 at sub 7:45 pace (assuming a 5 mile recovery effort tomorrow). Plus I put in 01:48:00 hours on the bike.
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