RUN: 5.25 miles in 50 mins as WU then 3x1 lap (0.9 miles) then CD.
Laps:
#1: 0.88 miles in 6:50.50 7:48m/m ave 169bpm
#2: 0.88 miles in 7:15.63 8:14m/m ave 192bpm
#3: 0.88 miles in 7:05.53 8:03m/m ave 201bpm
I don't trust the HR data, according to that I was 177 in WU and 170 in CD. I was the first warm run of the season (~85F), an evening run (7pm), and I was hungry and deydrated. So who knows, maybe it was accurate.
I forgot to mention that in this morning's swim my right calf briefly cramped. That doesn't happen often. So I salted up with Nuun, powerbar gel shots, Endurolytes and NaCl. I think this is why my hands and feet swelled during the run? I hadn't eaten since 11am and I only drank water in the later afternoon. Not a good setup.
The WU was tough. My legs were heavy and stiff, but I kept pushing. I sometimes have an all-or-nothing response to training. If the plan says 50 mins and I don't have time, I'm teaching myself that 30 or 35 or 25 is OK, and better than 0. So I got myself out the door by telling myself that maybe I'll just do 30 mins.
I came up with the idea for Lafayette Laps on the way there: do a loop which is almost 1 mile, then rest for 1 side, then another loop, etc. The goal was 3 loops. The first was hard but felt good. The second I almost quit in the first 400y!! But I reminded myself that this wasn't a sprint, it was a z3 or maybe tempo. So just run at a "pushed" pace. That worked. I was hurting, but able to finish the next two intervals.
My heart rate never came down, even in the CD. I walked a minute and only came down to 129. Not sure if it was the heat or hydration status. But now my legs are tired and wobbly. And tomorrow is a long run!
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