Ilona M. ran: (Day 66 :: 6 mi run) ...

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  • 6 miles
  • 01:01 time
  • 09:58 pace
  • 564 calories
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  • 698 ft climb
  • 178 max hr
  • 158 avg hr
    • Currently 4/5 Effort.
    effort 4/5
great RVC (quad loop) 6.14 mi 01:01 09:58 pace

(Day 66 :: 6 mi run) - Sunset intervals run (temp 77F, 64% hum, 6mph winds). Fun night run, esp since it's cooled down a lot since last night. 5 mins dynamic stretches; 1 mi warm-up; 8 X 400m @ 3K pace (target: 8:39-8:52) w/3-min active recoveries; 1-mi cool-down. Hit everything pretty well tonight. The last few times I've done these, I sprinted faster than my target range + sputtered out by the last few.

Tonight, I tried to run fast, but held myself back a little; had enough left in the tank to push it a little more on the final interval. Still felt strong on my cool-down mile, too. What a change from yesterday morning's hot + miserable miles. Cannot wait until fall running!

Splits: 10:29 (w/u) | 8X400m intervals: 8:32, 8:20, 8:02, 8:18, 8:28, 8:28, 8:27, 7:35 | 10:11 (c/d).