Today the plan was to simply do three laps at Antrim Park.
After the first lap, my heart rate was barely over 100 bpm and I did not feel as if I was working very hard. I picked up the pace while trying to maintain a somewhat realistic racewalking form.
My heart rate eventually got up to the mid-140s and I did my best to keep it there for the rest of the workout. Though the pace was not difficult, I was breathing and a real conversation would not have been possible. At the same time, it did not feel overly difficult. I could have gone faster and I could have maintained the pace for a while. I pushed hard to the finish. This might have been race pace.
When I finished, I was pleasantly surprised to see my average pace was 13:44 and my fastest was 13:05 per mile! Just a little slower that what I will need to do in order to break my last PR of 2:55 for a half marathon.
This is good news considering my training this year is off!