Up and down week. Was going to do 4x hills on Sat 18 Nov but felt off. Did easy instead.
Sunday decided to go to track to try my fast shoes (speed 3s) at at least race pace before turkey trot.
Meant to do 6x400 EIM (w/ 400 jog) which would be 1:48 to 1:55 for 48-minute 10k. First as planned in 1:55, then the rest 1:53, 1:50, 1:46.6, 1:45.6, and 1:41.0. Max HRs 157, 162, 168, 170, 170, and 178. Don't think I could run 400 much faster than the last one but wasn't aerobically challenging. HR recovered pretty nicely. Generally down to ~141 on the jog (~11:20 pace) except 146 between the last two.
Jog home was fine and not like the old days track runs where HR stays high during cooldown. 10:01/137 on way back.
Would very much like to run a 5 miler at equivalent to 10 miles @8:00, which would be ~7:40 per mile. Very ambitious to think about 24 per mile faster than a 10k a few weeks ago. Would be counting on better weather and shoes. Will just run and see what happens.
Week: 48.1 miles @10:10/134.
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