Today is day 230 of the campaign.
iThink: none, surprisingly.
WX at 7 AM (11) Jul 10 95 (35) 30 (-1) 29.86 (1011) NW 6 RH 10
Odometer 14B: 4.7mi
Z3 threshold. Average/max heart rate = 147/156
Something not too hard, not too easy after yesterday's twenty minutes in zone 5. I knew if I went hard today it would be a bad thing, so I was looking for a row of about zone 3, although it popped briefly into zone 4.
The trick was trying to get as much in as I could at a reasonably controlled rate so I could bank low-intensity time erging to not go too far into zone 4 - which occurred at around the 30-minute mark. The challenge then became to be disciplined to prevent from going too hard but still maintaining speed and form.
Splits
Distance: 8000
Time: 35:35.7
Avg/500m: 02:13.5
Drag Factor: 114
Per Mile: 00:07:10
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