Running (Trail) 1:15:55 10.3 mi (7:22 / mi) +137m 7:05 / mi
ahr:153 max:165 shoes: Hoka Instinct
Run 3: Flat Up/Down Ladder workout on a rolling trail course:
a. 15:00+ warmup and a few short strides.
b. Run 1 x 10:00, 1 x 6:00, 1 x 3:00 with 2:00 Easy Pace recoveries between each step.
10:00 steps - Marathon Pace/effort (ie, Moab trail marathon)
6:00 steps - Tempo Pace (10K-10M race effort on today’s terrain)
3:00 steps - V02 Pace (3K - 5K effort)
c. Go back up the ladder, running 1 x 3:00, 1 x 6:00, and 1 x 10:00 with 2:00 recoveries.
d. 15:00+ easy cool-down.
Note: Try to run the same pace or faster on each step as you go back up the ladder.
Running (Track) 50:14 5.21 mi (9:38 / mi) +2m 9:38 / mi
ahr:127 max:156 shoes: Hoka Huaka
Ran with Pamela for her track workout