A.M. 10.1 with Jeff in 1:13:58. Did quarters in the middle. Due to the lack of time decided to slow down the quarters and speed up the recovery. So the target was 72 on the repeat, 60 on the 200 recovery (8:00 pace). I timed the recoveries. It went like this:
73.3 - 52.1 - 70.9 - 55.9 - 72.1 - 57.8 - 73.1 - 57.1 - 73.4. It was very tough. The recoveries were faster than target by enough to make it hurt. The leaves and twigs on the road did not make it easier for holey Five Fingers in the last two quarters, that was part of the reason they were slower. And of course the brisk recoveries were getting to me by that point. The total time including recoveries was 9:45.7 for 1.75, or in other words 5:34.7 average. What is interesting that this regimen gave near zero chance for HR to recover. It would rise to 165 during the repeat, and then would register a 157 average during the recovery segement. I believe it did drop to around 150 before the start of the next repeat. The max registered at 169, probably during the last repeat.
Then on the way back we did one more "seal the death" quarter in 67.5. Jeff was actually around 66 on that one, he dropped me in the last 100.
Then we somewhat leasurely continued jogging to the house. Lori, who we see frequently on the trail, but usually runs in the opposite direction, got out on the trail just at the perfect time to join us. So we ran with her for about a mile. Then Jeff looked at his watch and realized he was late for work. So we took off and ran the last 0.65 hard. I timed the last 1000 - it was 3:23, about 5:25 pace.
Then 2 more with Benjamin barefoot in 17:30 pushing William in the double stroller.
P.M. 2 with Jenny in 18:16. Julia ran the first 1.5 with us in 13:54. 0.5 with Joseph in 5:16.