Just wanted a long run , longer and tougher then 6 of the 7 Endur races. Plan was every time I hi the rail trail I log a 6:00 K . I didnt do this on the first lap I was busy chatting with another runner. I did how ever achieve that goal on the next 4 laps posting a 5:49, 5:49, 5:53 and 5:51. The 5th lap was the toughest. Heading out I did a giant freezy walking the first 2Ks of the loop. Hit the rail trail and once again picked it up. At the end of the 4th and 5th sub 6K I checked the HR and it was 151 / 153. Not really in the sustainable range max is now around 165. Target HR for all Endur will be 140's avoiding to much in the low 150's. It was hot too not crazy hot , not crazy humid some pretty good sun exposure. I managed the heat OK. I still had enough time to do another lap but decided I met my goal and the swimming pool with a cold one was mighty appealing.
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