Did the 10 today. I went very slowly at first, and since I was on the treadmill, I constantly changed up my stride to get some variation in the forces applied to different muslces. High knees, butt kicks, shuffle... tried to be creative.
Splits> 9:01, 8:57, 8:54, 8:48, 8:43, 8:36, 8:28, 8:08, 7:52, 7:28.
10.0 in 1:25:00, 8:30 ave. Nice, even numbers, huh? First LR in over a month!!!
Not much planning had gone into this run. A couple hours before (before a nap... pretty much always a multi-hr nap every weekend day), I figured I'd get in a normal base run. I ended up going to the fitness room at 7pm, though, and a Harry Potter special was on CNN at 8pm, no matter what, I'd be there a while. Went for it, wearing the light Kinvaras, and it worked. Not too hard, either. Afterwards, felt fine, like I could've gone farther, had the terrain been more uneven. It was 79 degrees (very cool, compared to the outside!), so the bottle of water I drank during the run was a big help, I'm sure. Not sure I could've gotten through without it, since my body was so heated up.
Getting acclimatized to the heat is supposed to make you sweat more, but with less salty sweat. I wonder why the saltiness of the sweat makes my eyes sting on the occasional run, then.
I did great on sleep in the last couple of days. You'd be so proud. Sleep for the week: 4, ?, 4, 5, 5, 9, 8+nap, 7+nap. Maybe I can keep it up, or at least get 7 on more nights.
Recumbent bike intervals, 79 degrees. 10 min warmup, 12x[2 min on, 30s off (easy)], 5 min cooldown. I measured my HR right after the last few "on" reps, and I only hit 160bpm. I was suprised. Thought it would've been more, but I guess there's not as much muscle recruitment with biking compared to running. That's why for equal time, the equivalent mileage of biking to running is low. For 45 of running, I could do 5 miles, but I'd give this workout a 2.5 mi equivalent.
12.2 mi in 45 min. 380 cal.