Wednesday, February 3

[Arrojo]

3.3 miles before driving up to go skiing. Hot and sunny, 33°.

[DrT(weekendwrAcur)]

6.5km Fartlek 40 minutes
w/ 4x4:00 at race pace.
On the road this morning (in the neighborhood) instead of trail, since it was a targeted timed workout.
6*C 86%RH

Now I know I’m coming on to form.
First real HR zone 4 (sub-threshold) work which is my top-end limit until after my race date (T -10 days).

3rd interval was a little slow but made up for it with final interval.
Pace for the four were: 5:51,5:24,5:31,5:12/km. (First one was mostly uphill so that one was just fine)

The only thing I’d like to see improve between now and race day is to be able to run this same power/pace at a slightly lower HR (3-5 bpm) which would probably give me more staying power over the half marathon distance.

[Coyote Mas Loco]

Workout today, plan had been for a track workout but with winds coming in this afternoon I opted for a bike path. Winds weren't bad but I think that this was the most busy I have seen the trail other than on say a fall weekend afternoon. Bikes and walkers everywhere. Weird for a weekday, but one of the first really nice days of the year so people want to get out.

a few miles of warm up
2 min CV
2X 4:15 at 5K pace (current)
2X 90 sec 5K goal pace
--knowing my 5K pace was a little up in the air, which is why I had wanted to do this on the track. It felt fast but in control and the workout ended up being somewhat of a progression.

8.8 on the day

[chqm8]

5.5 easy, slow miles.  Legs are tired.