Rest yesterday, VO2max 10 miles w/ 4 x 1200m

Work precluded running yesterday. I probably needed the off day anyway.

Todays training: 10 miles w/ 1 x .5 mile and 3 x .75 miles, 1:34:20 (9:25 min/mi), 153 bpm avg

This was done on a treadmill. Started

I screwed up the first one. I set the treadmill at 8 mph (7:30 pace) and did 3 min 45 secs, which of course is the half mile I had stuck in my head from the last interval session.

On the second one, I again ran by time after ramping up to 8 mph. Trying to do math in my head while running at 5K race pace, I figured 5:52.5 was right. I watched my watch and stopped when I got near 6 minutes.

The last two I just used the distance on the machine! Again they were at 8 mph.

About 2 minutes between each "workbout"

I didn't really have any trouble although I had to suck it up for the last one. I didn't split into tenth miles like the track so here are the avg and finishing HRs for each interval along with time and what suunto called the pace (treadmill was 7:30 for all):

• 171/177, 3:45.7, 7:23 min/mi
• 177/183, 6:00.5, 7:20 min/mi
• 181/185, 5:36.5, 7:24 min/mi
• 183/186, 5:38.7, 7:20 min/mi

I believe I'll do the 5 mile recovery w/ 6 x 100m strides tomorrow to make up for what I skipped on Tuesday and then I'll be back on track.