Daily Quote: "Running you love from self esteem. It teaches you discipline, like setting goals, like motivation, all this little things you need in life you can learn from running." ~Abdi Abdirahman, 2-time US Olympian.
Normally Wednesday is a Tempo workout, but today I'm running Intervals as to prepare myself for the upcoming "Police and Fire Department 10k Race" on August 18th.
Interval Workout.
8 miles. Time, 1.07. Average Pace, 8:22 minute miles. Life Fitness Treadmill set at 1% grade. Warmup: 2 mile at 6.5 mph. Intervals: 6 x 1/2 mile at 8.6 mph (6:59 minute miles). Jog intervals are 1/4 mile at 6.0 mph. Cool down: 2 mile at 6.5 mph. Average heart rate: 158 bpm. Cardiac drift: 182 bpm. Tough workout! I didn't bring music today as I don't like being distracted from focusing on a very fast pace and not being able to listen to my foot falls as to tread lightly.
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