I started off the day with a 4 mile tempo run at 5:30am at the gym. Goal pace was 6:45/mile.
Mileage: 6.00
Time/Pace: 45:16/7:32
Tempo Splits: 6:43, 6:45, 6:43, 6:37
Avg HR/Max HR: 149/166
Finished off the day with some power intervals on the bike. 4x4min @ 85-90% MHR 70rpm. Didn't quite get to the prescribed HR. Good leg burn though. Got a pretty fierce calf cramp after the last interval.
Mileage: 10.31
Time/Av Sp/Max Sp: 40:01/15.5/24.2
Avg HR/Max HR: 137/159
Interval 1: 147 Avg HR (78%) /153 Max HR (81%)/ 71rpm
2: 148 (79%)/156 (83%)/71
3: 148 (79%)/157 (84%)/71
4: 149 (79%)/158 (84%)/71
Running With Cancer: One Dude's Journey with Lung Cancer
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*Running With Cancer*
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