| Four mile 'tempo' run up at the lake, 1 mile warm up, 2 miles at about 9:40 pace, 1 mile cool down. Splits of 10:15, 9:39, 9:34 and 9:32, overall paced of 9:45. For the last mile, I ran .2 miles near all out (6:51 pace) to see how it felt, then coasted at a 10:10 pace the rest of the mile. AHR was 167, but was boosted by my all out .2 mile stretch (183 AHR for that, then took a while for it to come back down). Right knee is bothering me a bit, feels like I banged it against something, perhaps I did, but I'll have to keep an eye on it to make sure it doesn't get worse. |
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