I met Ali and two guys. We chatted about the workout. it is 18 x 1.5k with 1.5 min rest between. the hr targets were 70-74% for first 6, 74-78 for second 6 and 78-82 for last six. This is Ali's workout for the marathon and I was along to help. She was not wearing hr band, but had paces she thought were right. I talked to her about them and I think I slowed down her targets, so that the first 6 were supposed to be no faster than 4:45, the second six abt 4:30, the third 6 4:10-4:20. From the first 6, I knew that these paces were not right for me to hit the desired hr zones, but the workout was more for Ali, and I think she is in better shape. Paces/ ave hr were 4:54 (132), 4:56 (147), 4:54 (141), 4:56 (141), 4:47 (141), 4:55 (135), 4:36 (148), 4:23 (154), 4:33 (154), 4:34 (152), 4:33 (153), 4:34 (155), 4:19 (160), 4:17 (163), 4:10 (164), 4:16 (164), 4:09 (164), 4:10 (168). I was toast by the last one, hr was creeping above 90% by the end of these fast reps, and not dropping enough with the 90 sec rest, as can be shown by the 168 ave on the last one. I stuck with Ali, except the last one I fell a bit behind, perhaps 3 seconds. She was much less labored in the last 6 set than me. I am not sure that she was below 82% but she wasn't where I was, that much was plain.
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