Day 107

First Wednesday of the three week taper... I'm slowly cutting back the milage but still want to get some intensity out of this workout. Next week I'll have to really start focusing on cutting back the milage and the intensity but for now I want to squeeze every last bit of fitness out that I possibly can.

I decided to do some semi-speedwork to work on tuning up my turnover and max out my cardio.

The work out: 2 miles hard, 2 miles easy, 1 mile hard, 2 miles easy.

Total Distance: 7.0 Miles
Duration: 55:03
Avg Pace: 7:52

Here's the break down.

2 miles hard...
Duration: 12:51 (6:26, 6:25 splits)
HR Avg/Max: 166/178

2 miles easy
Duration: 16:30 (8:27, 8:03 splits)
HR Avg/Max: 157/167

1 mile hard
Duration: 6:40
HR Avg/Max: 174/180

2 miles easy
Duration: 19:02 (10:06, 8:56)
HR Avg/Max: 158/172

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notes:
another brutal workout on a hot day... I'm really spent from all the running and need to force myself to cool out pretty soon if I want to be 100% by marathon time.