Time Trial - KEY WORKOUT
After 10 min. warm up, you are going to run 3 miles (read as: 12 laps) on a track. Set your HRM to target zone of 150 with absolute +/- of 3 beats for your alarm.
Get up to 150 a.s.a.p., hold it there, it is very important to keep the HRM from beeping in that narrow HR range. Record your 800 splits and HR from your watch, and total time. Next TT you should see your average HR drop a little. Find a track to do this on.
MS: 5x100 with 15 seconds rest, moderate (6 or 7 effort on a scale 1- 10 effort level).