Running (Threshold) 37:26 [3] 4.0 mi (9:22 / mi)
shoes: Kayano XVIII
Front of house. Lovely day. Thought I might try hill intervals, but Achilles was particularly sore on the little hills of the first 3 loops, so did a threshold run instead. My actual threshold pace is probably somewhat faster than what I did the last 4 laps in, but during the 5th lap, I really didn't think I'd make it through 7 laps at that pace, so I'm pleased that I did, and it really was still threshold pace (i.e., stayed out of significant oxygen debt).
621, 546, 529, 511, 459, 451, 448
Last 4 laps (2.28 mi) in 19:90 [avg 457/lap]
Running warm up/down 12:33 [2] 0.8 mi (15:42 / mi)
shoes: Kayano XVIII
Warm up: 0.2 mi in 3 mins
Cool down:
- 0.15 mi in 2:30
- walk/stretch 1:30
- 0.45 mi in 7:03