PM: 9.5 miles on the treadmill in 80’. HR 143.
20’ Tempo @ ~10-Mile Effort
30’ up and 30’ down. Wasn’t sure how this would go given I just did it the day before yesterday and I had a blistering hangover, but I waited until a bit after 5 to go the gym (getting in electrolytes and so forth).
I warmed up at 6 MPH for 20’ then did 10’ of progression until I hit 9 MPH. My heart rate was still in the low 160s, so I started cranking down the pace, moving to 9.5 toward maybe the 5’ or 6’ mark. I got close to 10 MPH just before halfway and then increased the pace even more. The last 2-3’ were at 10.5. I was hanging on at the end grimacing a bit but I still felt in control. Cover 3.3 miles or just under 10 MPH average (HR 172). Happy it was so much stronger than Sunday and even though it’s on the treadmill it has allowed me to monitor heart rate, which I track but don’t monitor outside because it annoys me. On the treadmill it makes sense and works for me.
Night: AIS, PT routine, pushups and sit-ups