day 8

solid run this mid AM - 40 min, varied starts and stops, avg 165-180 bpm, mainly uphill from Grandview in pic here to far left side of pic, forget the RR #...anyhow, 3-4 constant climb hills, then back down hill on the way back, 19:30 ish to get up, 40 min and change on the clock when i got back

again, with a higher pace and HR, my efficiency for stride and fatigue is lessened, when i slow and run at 60-70%, my calves and quads work up to tightness...when i pace it out and chest high, knees up and pulling leg up off ground, seems to be great; at one point, resp rate was high and maintained, looked down and was at 175 bpm...felt like i could do that for a long while...of course over time with some more run conditioning

ran at 10 AM, was 20-23 deg, sunny and perfect temp, on a gravel road, straight, no turns...just lovely

this starts week 2, will up the volume a bit and run a little harder on wed and sat - 3-5 K ish when back home; tracked approx 180 min of volume last week as mentioned, 40 min today starts the process...onward