measuring progress between July and January

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Work out: 2mi Warm Up,x8(600m@5k-10k pace,400m recovery) 2mi cool down

I felt very in control during these intervals. I felt at any given moment I could have gone a touch faster or slower if I wanted or needed to. I am getting use to knowing what this speed feels like. I'm not going to go as far as to say I liked speed work today, but certainly good to have a sense of progress. 

Just to confirm there has been actual progress I took a look at the same workout from 6 months ago. 10 seconds faster and a heart rate about 7-10 beats less might not seem like much, but in fitness terms, this feels like an extraordinary accomplishment. More telling is my work out in July I classified as "HARD" and feeling"Weak". Today I classified "Somewhat hard" and feeling "normal"

I know it isn't completely apples to apples because of the temperature difference, but I am calling it a win. Its sorta fun to run the numbers and see the story the tell.


Today January 7, 2025 (21 degrees)

July 2, 2024 (57 degrees)


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