10 easy in the morning. avg HR 119, maybe that's a sign I should speed up the easy running pace soon. My RHR is usually low 30's though so who knows.
5 on the track in the afternoon in the form of 4 miles easy with a push the last 400m + 4x200m strides. Did the same thing last Friday, the push was an 85 then and a 78 today. Strides went 29.4, 29.6, 28.4 and an untimed light-hearted 4th one. Based on the effort I put into the strides I'd say sub-60 400m speed is in my wheelhouse, doesn't correlate to any times I'm gonna run but it's always a good trick to have up your sleeve in a race, plus I've never had sub-60 fitness before starting up workouts.