VO2max 8 miles w/ 3x1600m @5K pace

Today's training: 8.31 miles per STraM (8.36 per t6 logbook), 3 mile neighborhood loop + 3 x 1 miles at elementary school track, 1:16:51 (9:14 min/mi), avg 152 bpm

Well, Pfitz isn't nuts. As predicted, jogging wasn't going to get me below 130 bpm during the rest periods. After I got to the low 140s by jogging for about 3:45, I walked until I hit 130 and then jogged back to the start line.

• 43.8 (156), 46.0 (166), 44.2 (170), 44.6 (171), 44.2 (174), 44.5 (175), 44.3 (174), 44.0 (175), 45.0 (176), 44.0 (176) -- rest 4:28 (avg 149, min 137)
• 43.6 (152), 45.0 (168), 44.6 (172), 43.7 (173), 43.6 (176), 43.8 (177), 43.8 (177), 44.1 (178), 43.7 (178) -- rest 4:34 (avg 152, min 138), ugh lost count and only did .9 miles
• 43.8 (153), 44.6 (168), 44.4 (172), 44.3 (174), 44.7 (176), 44.5 (176), 44.1 (178), 44.4 (177), 44.4 (177), 44.2 (179)
• paces 7:25 min/mi, 7:20 min/mi, and 7:23 min/mi

The plan was to run 7:20 pace (predicted 5K), so the execution wasn't too shabby. I did a better job of not going fast on the first lap. It seems to take about 30 secs for my breathing to catch up to my pace as I start, so I have to fight the urge to go faster at the outset.