Wednesday's long run

14 miles 1:57:00 HR 133 done a bit differently today, not just a straight run trying to neg split.



This workout I got from Gordo's site and modified slightly to fit in on miles instead of time.



Miles 1,2 easy 8:45 pace

Miles 3,4,5,6 8:20 pace for .9 miles 8:45 pace for .1 miles

Miles 7,8 8:20 pace

Miles 9,10 7:50 pace for .5 miles, 8:45 pace for .5 miles

Miles 11,12 7:50 pace for .5 miles, 8:20 pace for .5 miles

Miles 13,14 cool down 8:45 to 9:00 pace



This wasn't easy, I had trouble with the first two 7:50's, after that they were easier.



8:45's were about 145-150bpm (zone 1)

8:20's were about 155bpm (zone 2)

7:50's were about 165bpm (top of zone 3) they were really closer to 7:30's cuz the whole miles were near 7:50 on 11 and 12 and I was doing my best to hold 165



I held the 10 bpm differential but feel the 165's were pretty hard instead of mod-hard. Of course I didn't get into them untill the 9th mile :)