Site:
http://blog.2sparrows.org
Miles:
6082 total / 1032 in 2014
Goal:

break 20:00 on a 5k; 3:15 marathon; bucket list race: UTMB 100, WS100.

Sean B. ran: Seaforth is normally ...

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  • 5 miles
  • 00:43 time
  • 09:14 pace
  • 430 calories
  •  
  •  
  • 0 ft climb
  • 0 max hr
  • 0 avg hr
    • Currently /5 Effort.
    effort /5
Seaforth Trails Progressive 4.6 mi 00:43 09:14 pace

Seaforth is normally the easiest trail around, but it was pretty sloppy today. While the trail is about 1.4 miles long, I did my progressives on each mile. Probably a little too high on the RPE today...

Didn't want HR over 160 until the last mile but there was a slight blip on mile 2 when I stubbed my toe pretty good and went down on my hands, and on mile 3 my progressive almost wasn't so I had a short burst of speed there to cut a little time off. :-) (I.e. my pacing wasn't quite as smooth as I would have liked.)

Interval 1 mi 9:22 140 152
Interval 1 mi 8:50 155 162
Interval 1 mi 8:36 160 165
Interval 1 mi 8:16 163 167

.6 mile cool down, mostly 10-11 min jog + walk....