Running (warmup/cooldown) 28:00 [2] 3.5 mi (8:00 / mi)
fortunately it didn't snow today as forcasted. (now if the snow in the forest would only melt) heel feeling a little funny this morning, probably because I slept on it a little weird. felt good running today, ready for some intervals. (rhr:44)
Running (intervals) 15:55 [5] 3.0 mi (5:18 / mi)
4x1200m at interval pace. stepped up this workout by cutting the rest to 3min, and jogging a lap during the first 2mins of each recovery period. made it noticably tougher. 15mph wind was nice on the backstretch, but I paid for it coming the other way. It seems that running into the wind provides some of the same benefits as hill-running--but don't worry, we'll do some real hills on monday.
(time, end-hr, recovery-hr)
3:57, 180, 133
3:58, 184, 136
3:59, 183, 138 <- starting to get behind on recovery
3:59, 184, 135
Running (recovery) 12:00 [2] 1.5 km (8:00 / km)
a little less than 400m on the infield grass each time