Back at the gym

Went to the gym last night for the first time in 2 weeks. The race was a good kick off or reminder to get back out there. Over the past 3 races I have been averaging between 12 and 13 minute miles. So I decided this weeks training attempts will be to focus on the averages. Remember the last focus was to add FAST sprints into the mix. I was ramping it up to 7mph. But this time I am focusing on length at a slower speed. The slower speed 4.6Mmph was maintained for about 5 minutes out of 10. Interesting to see that even at a slower pace my heart rate sure can jump on up. But there's still continued improvement which keeps me going. I need to work on out what races I want to do next year. And then get back to the pool and bike.