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Progression grind AM tempo with CA

October 21, 2015 (Morning)

Exercise Type: Run

Weather: dark --> sunrise, cool

Comments:
CA and I ran an early AM tempo. I'm switching to long lunches in two weeks, but for now, we have to get in the longer stuff in the AM, or else it's too damn dark (or busy) after work.

Ran from the apt, NE through the Whit along Railroad to River Rd. Gradually ramped up the pace and HR. I felt good this AM...but CA did not, as it turned out. We ran down River Rd, then cut over to the River Path.

From there, we gradually began to cut down. CA and I ran together for the next few miles, heading up river back toward the apt. She claimed to not be feeling well and having deadbutt. UGH. It's just frustrating. I'm not (yet - stay tuned) sure WTF is going on with it, as her stride looks GOOD.

We rolled some solid mile splits, and my HR was LOW, 'til I got about a mile out from EWEB and the DeFazio loop, then I took off on my own. Ran the standard DeFazio 5K loop, with a very controlled HR and my best split in a while!

Data:

pre-5K:
7:26 (132 AHR), 6:48 (144), 6:42 (153)
mile+ extra credit: 7:01 (1.1 miles), 150 AHR
5K: 19:32 (AHR 165)

Felt GOOD. I think these progression grinders allow the system to gently ease into hard running, which tends to preserve energy-HR better than plunging into a tempo!