sizzilin' heat...

Wednesday evening:

Last night after work I headed after a quick stop to the bike shop for still more repair parts I went out to Harper College in Palatine, IL for our training group’s coached track workouts. On the plate were scheduled 9 – 1000 meter repeats with a slow walk/jog 200 meter recovery time in between each repeat. But due to the coach and most of our runners choosing to race a 4:30pm? 5k race and with the temps at 91 degrees with smothering humidity the heat index was too high to run proper 1k repeats. For those of us that showed up at the track we made a group decision to run 12 by 400 meter repeats with 90 second rest in between. So I ran a one mile warm-up session and after that I ran 4 – 100 meter stride outs with the group. Below are my 400 meter times with average and max HR info also:

400 meter – 1:37 – AHR 136bpm – MHR 150bpm
400 meter – 1:37 – AHR 136bpm – MHR 151bpm
400 meter – 1:36 – AHR 136bpm – MHR 155bpm
400 meter – 1:38 – AHR 134bpm – MHR 150bpm
400 meter – 1:39 – AHR 135bpm – MHR 153bpm
400 meter – 1:36 – AHR 138bpm – MHR 154bpm
400 meter – 1:40 – AHR 139bpm – MHR 155bpm
400 meter – 1:37 – AHR 144bpm – MHR 158bpm
400 meter – 1:38 – AHR 142bpm – MHR 157bpm
400 meter – 1:38 – AHR 143bpm – MHR 157bpm
400 meter – 1:40 – AHR 140bpm – MHR 155bpm
400 meter – 1:39 – AHR 144bpm – MHR 156bpm

To be honest I never really felt in the groove last night because either it was due to exercise fatigue and/or the hot weather. My feet felt like they were glued to the track with no stride capability.

Total mileage for the night was 6.3 miles which included warm-up, stride outs, repeats, recoveries and cool down. This was more than enough speed workout for me for the night as the weather really took its toll on me…

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