7.29 mi, 1:20:30, 11:03 avg, HR 133 bpm, elev gain 119 feet (garmin) or 203 feet (strava)
Still trying to tweek what's best for easy run to get the fastest pace at a heart rate average at or near 128. Ran in Palm Harbor looping through and then a big square around the outside of Westlake Village with a short run in Eniswood neighborhood. Trying 3/2 run/walk, but not really monitoring heartrate, just figuring it would work out to around the rate I wanted. Druing the last few miles I started running the run portion a little faster, trying to get the average away from the 11:30 area that it was hovering - run, see the average get faster, walk see it get slower, rinse and repeat.
In the end it probably would have been about the same if I had just shuffled along looking at the heart rate.
The one thing that makes the most difference is running with other people or even with Stella, seems to keep it lower for faster paces, with averages as low as the 10:15 range or even 9:39 one time while running with Joe.
Overall, I don't seem to be making much progress but I won't really know until I test myself in a race of some sort.
Good news at least is that Garmin gave me back my lost 1 point of vo2 max and strava said that today's run was consistent with usual efforts.
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