| Ran 4 x about 900meters, with 2:30 walking rest, on the trails and grass at Ravenna Park. I picked an out-and-back route from the NE corner of the lower tennis courts. The profile of each hard run was mild/moderately up, fairly steeply (by cross country, not orienteering standards) down, flat for ~30 meters (to make it to a well-defined point: the bridge), then back. The idea was to simulate the long and relay terrain for WOC in Ukraine: flat-to-rolling punctuated by crossings of steep reentrants. My goal was to keep my speed and effort up the whole way, but especially after climbing back up the steep slope, when I made an effort to regain my leg turnover as quickly as possible.
My legs continued to feel somewhat sluggish, as they had during the warm-up, but I think my intensity level was pretty high anyway, because I pushed hard and felt the burn. I felt like I could have managed a couple more reps at about the same speed, but since my legs have been on the tired side lately, I decided to play it safe and stop at four.
Times and avg/max heart rates: 3:23 159/167, 3:17 159/170, 3:15 162/173, 3:14 164/175 |
