Running (Trail) 2:56:34 19.0 mi (9:18 / mi) +171m9:02 / mi ahr:162 max:181 shoes: Hoka ATR 3
Run 1: 3hr hilly trail run, easy effort.
Tried some new trails, which went pretty well, except for getting attacked by deer flies. Also tried some new shoes, which were slightly wider . . . despite this, right foot was in a lot of pain during the middle hour of run (same nerve-related pain since VT100) but felt better for the last hour.
Also, run was actually 3 hours but my watch died with a few minutes to go.
Running (Treadmill) 1:14:44 10.25 mi (7:17 / mi) ahr:161 max:182 shoes: Huaka - April 2017
Run 2: Hill Progression + Flat Tempo run + Hill Prog
a. Start running flat at your normal easy pace.
b. Then starting at 5:00, increase the incline 1% every 2:00 for as long as you can.
c. When you can't continue going steeper, lower it back to flat and run 2:00 easy.
d. Run 20:00 flat at tempo pace of about 6:20.
e. Run 2:00 easy/flat.
f. Do a 2nd hill progression just like the first till failure.
g. Then do 10:00 flat/easy for your cool-down.
Note: Easy pace was done at 7:41. Both incline intervals went thru 2 min at 9%. Tempo interval was done at 6:22 for 10 min and 6:18 at 10 min. The last 4 minutes of the 2 incline interval were really tough!