7.82 miles in 59:11 (7:34 pace) with an average HR of 142. Temperature- 13 degrees and snowing. Today I was able to modulate my effort slightly and still run up every hill with my HR below 150, progress I think. Below is the route profile, which I think is the easiest route I have from my house.
Tomorrow is a 10 mile test at lower altitude on a somewhat flat course. If today is any indication then I think it will go well.
Next week I am being tested for lactate threshold by Gordo Byrn... I'll write much more on the details of why I'm having it done and also the protocol. We won't be on a treadmill but on a track doing progressive mile repeats with blood drawn after each one. Then (I think) I will be running a maximum effort interval to see how high I can get my blood lactate level. It's going to be fun and also great to have Gordo giving the test. When I first sought out a coach Gordo was one of the first people I asked. He's a guy that has done things right over the years and partly responsible for the details of my previous post below. His site www.endurancecorner.com has a ton of great information worth reading.