Speed Bursts

This morning's 36-minute run had, at 10 minutes in, 16×30@30sec VO₂ max bursts. Basically sprints with very little recovery. I didn't make it quite 36 before I arrived at my destination, but I did all 16. Let's see what they looked like:

• 34:05, 4 mi, 8:31 pace (4:57 best), 477 cal, 168 HR (201 max)
  
• Warm up: 10 min, 1.04 mi, 142 HR

1. 406 ft, 6:32 (6:07 best), 164 HR; 265 ft, 164 HR
2. 374 ft, 7:04 (6:43 best), 166 HR; 259 ft, 166 HR
3. 385 ft, 6:53 (6:31 best), 181 HR; 292 ft, 177 HR
4. 385 ft, 6:49 (6:24 best), 180 HR; 268 ft, 181 HR
5. 373 ft, 7:07 (6:46 best), 179 HR; 276 ft, 180 HR
6. 371 ft, 7:07 (6:54 best), 186 HR; 268 ft, 181 HR
7. 358 ft, 7:26 (7:04 best), 188 HR; 245 ft, 184 HR
8. 398 ft, 6:40 (6:09 best), 182 HR; 290 ft, 180 HR
9. 387 ft, 6:48 (6:33 best), 176 HR; 284 ft, 180 HR
10. 379 ft, 6:58 (6:39 best), 185 HR; 288 ft, 181 HR
11. 372 ft, 7:04 (6:52 best), 174 HR; 268 ft, 176 HR
12. 398 ft, 6:41 (5:58 best), 181 HR; 287 ft, 181 HR
13. 436 ft, 6:05 (4:57 best), 182 HR; 314 ft, 180 HR
14. 386 ft, 6:52 (6:15 best), 182 HR; 306 ft, 176 HR
15. 384 ft, 6:52 (6:09 best), 181 HR; 268 ft, 194 HR
16. 377 ft, 7:01 (6:23 best), 195 HR; 277 ft, 189 HR

• Cool down: 8:04, 0.95 miles 8:28 pace (7:23 best), 181 HR
  

The run had to be done early (like with the sunrise so that I could finish everything else that I needed to today. And I did the wrong workout. Oh, well. I still felt great! I almost would have done the wrong bike ride, too, but thankfully I checked my schedule again. On tap for the afternoon: 1:25 ride, 6×3@3min VO₂ max bursts or 1h ride, recovery intensity.

The sunrise was amazing. I wish I'd had my camera, tho it can never catch what my eye can see.

Oh, the depth of the riches both of the wisdom and knowledge of God! How unsearchable are His judgments and His ways past finding out!

"For who has known the mind of the LORD?
Or who has become His counselor?"
"Or who has first given to Him
And it shall be repaid to him?"

For of Him and through Him and to Him are all things, to whom be glory forever. Amen.

I headed out after work for a quick ride. It turned into a long-hill-climb/ride-fast-for-a-bit/recover ride. I felt great. And then started getting rained on so it was a little shorter than prescribed.

After the ride it was time to bake (puppy chow) and pack. Off to Memphis tomorrow for a few races!