2nd Week of November

Week-beginning Thoughts:

Um, well, it's Friday, so... idk.

Monday

Planned: nada
Did:  nada

Tuesday

Planned: 10KTuesday easy
Did: as scheduled = 6.3mi @ 9:33/mi avg

Wednesday

Planned: 4mi easy w/4 strides
Did: as scheduled = 4.12mi @ 9:28/mi avg

Thursday

Planned: 5mi easy
Did: 5.10mi @ 9:36/mi avg

Friday

Planned: 10-20min WU, 30min hard, sustained effort, 10-20min CD
Did: as scheduled = 7.09mi @ 8:38/mi avg

The official workout today read as this: 

Lactate Threshold Test: 10-20 min WU, Sustained fast pace for 30 min (no fly&die) on a flat course. At 10 min, check HR, at 30 min, check HR again, CD

We explored a new-to-us track for today's workout and I'm really glad we did. It was much easier, mentally to do this workout on a track rather than the roads. Thinking of it as "only 16 laps max" helped me a ton. I wasn't sure exactly how fast I could run/maintain, and probably short-changed myself a bit, since I could still talk at the end, but was really trying to focus on what I could comfortably hold for the entire 30min. 

HR: 145 @ 10min, 174 @ 30min

Avg Pace for 30min: 7:45/mi 

pretty even pacing, and a consistent build on my HR

 

Saturday

Planned: 12mi easy

Did: 12.62mi ! 9:27/mi 

Brrr. 

Sunday

Planned: 4mi easy

Did: 5.63mi @ 9:27/mi avg

Total Weekly Mileage: 40.9

Week-ending Thoughts:

• None