9.375 1:03:13 168/187 - Attempted Yasso 800s, which means 10 (I think) but my knee said to stop at 6 and I listened! 1.875 14:04.9 152 to track 800m 3:04.6 175(183) 600m 3:07.2 165(162) rest
800m 3:03.5 180(185) 600m 3:10.2 168(162)rest 800m 3:05.7 180(186) 600m 3:15.5 168(159)rest 800m 3:01.6 180(187) 600m 3:15.1 167(161)rest 800m 3:06.7 179 (186) 600m 3:11.6 171(167)rest 800m 3:02.9 181(186) 200m 1:07.4 177(165) 1.875 13:33.2 170 Numbers in () are heart rates at the end of the 'lap' - preceded by average. My average800 was 3:04.2. I only did 6 and my rest between each was longer than it was suppose to be (average 3:12), so I don't think that this correlates to a 3:04:12 marathon time + 7 or 8 minutes, but here's hoping... By the time I got home, I was glad I only did 6, me left knee may pay today. I wore NB MR790s 'cause my feet are a little sore from 20 miles in VFFs (from slapping the ground the last 3-4 miles. The shoes seem a little heavy (even though they are very light) compared to the VFFs but the softer sole makes it a little easier on my feet, but the impact seems to transfer to my knees...
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