AM 4 miles/w stroller Time 28:19 Avg Pace 7:04 Feeling good this morning. I'm looking forward to the speed work tonight. PM 2.0 mile warmup 12 x 1000m w/45 sec rest. I was looking for a good lactic threshold workout, and boy was this ever it. I would have liked to pace the workout better to have more of an even negative split to it, but that just didn't happen. I think I would have had better pacing if I could have run the intervals with some other people, but we all know how hard it is to get groups together for workouts, especially mid-week. That being said I am happy with the workout. I feel like it did the job it was designed to do, that is push my lactic threshold. Time, Avg HR, Peak HR, Rest Avg HR 1- 3:38(5:50 pace), 159, 167, 148 2- 3:37(5:49 pace), 165, 172, 153 3- 3:41(5:55 pace), 163, 170, 155 4- 3:38(5:50 pace), 165, 174, 159 5- 3:39(5:52 pace), 164, 172, 156 6- 3:39(5:52 pace), 166, 174, 160 7- 3:38(5:50 pace), 168, 174, 161 8- 3:39(5:52 pace), 168, 175, 167 9- 3:38(5:50 pace), 170, 178, 163 10-3:38(5:50 pace), 171, 179, 168 11-3:39(5:52 pace), 173, 179, 166 12-3:32(5:41 pace), 175, 182, 167 Ya I know I put the mile pace conversion in the list. I just rarely do 1k intervals, and I am just not familiar with the times. 2.11 mile cool down | 