Noon: 14.1 miles, averaged 7:41. HR 155.
50’ Aerobic Builder + 6 x 20” Strides
Warmed up 25', covered 7.7 miles in 50' (6:29 average w/ 171 BPM), 5' jog, 6 x 20" strides, and a 20' cool down.
The weather was very fallish and that helped. I didn't take splits, but the loop is just over a mile, so I had some idea how fast I was running. I was suprised to see that the overall average at the end was at or just under 6:30. Judging from Strava, most were consistently 6:25-6:28. My breathing was good and I nailed the 170 BPM mark without looking. My legs were sluggish after 3-4 miles, but that is due to mileage and hill blast yesterday, which reminds me . . . my calves were quite sore and tight. That's pretty rare for me.
PM: 4.2 miles, averaged 10:14. HR 129.
Missed Megan as I didn't get back from the grocery store in time but saw her coming back on her run.
I didn't expect this week to be as big as it was. I did double 6 days, which is probably a PR or tied for one. If I double tomorrow, that will be a full week of double. Traditionally, I have done up to 5 doubles, with a single on a long run day and then one easy single day of ~1 hour. I also think this is my biggest week since leaving Philadelphia, but I need to check.
My last week in the 90s was March/April 2016. I have had a few 80-mile weeks since then, but a pretty steady diet of 65-75 the last 12 months.