trail run warm up/down 48:28 [2] 7.8 km (6:13 / km) +60m 5:59 / km
ahr:140 max:172 slept:8.5 shoes: Nike Air Pegasus 2006
To FP and back plus between intervals; nice running weather ~ 65F no humidity
intervals intervals (5x640/580 uphill) 12:31 [5] 3.2 km (3:55 / km) +75m 3:30 / km
ahr:157 max:172 shoes: Nike Air Pegasus 2006
first real speed workout after back injury - legs felt great, back was so-so, stretched it for 10-15 sec after each interval. Times:
time AvgHR MaxHR
2:32 - 157 - 167
4:30 - 133 - 167
2:29 - 157 - 169
4:00 - 139 - 169
2:31 - 157 - 168
4:00 - 137 - 169
2:28 - 159 - 171
4:01 - 137 - 172
2:31 - 158 - 170