Yesterday I was supposed to do my first "steady state" workout. I have studied all the zones for HR and estimated paces. It didn't seem right when I looked at it but didn't question it. Once I completed the warm up I zipped up the speed to what I 'estimated' the pace would be. After a couple of minutes I realized quickly that the set speed was too much to continue. I shifted from pace to HR and was going to attempt to keep it at 155 bpm. At this point I didn't have a reason for that number, just a HR that felt comfortable for up to 30 minutes. The splits show that I fell apart rather quickly.
There are three factors that could play into this small disaster. One, I'm sick. I feel a bit better than yesterday, but not a lot. Second, this workout was on the treadmill and our house was at 65F and once you warmed up I had the feeling it was 80! Lastly, I may have not had the correct pace/HR figured in advance. That is my job to get the zones in order prior to workout based on my estimated fitness level.
Tomorrow is an easy day and will be just letting the legs turn and flush out.
Splits: 3 mile warm up 23:36
Steady miles: 1st mile: 6:09 HR:155
2nd mile: 6:12 HR:157
3rd mile: 6:17 HR: 158
4th mile: 6:19 HR: 159 (stitch)
*my HR max is 170
Cool down: 3 miles 24:00
Totals: 1:12:48 10 miles