I've been walking since Wednesday due to the cervical cortisone shot. Doctor's recommendation. I finally decided to get back at it today. I walked Lucy for a mile and then went over to Foothill to do a real workout with Dimitri. Twenty minutes easy warmup followed by 10 x 400 ( 200 recovery ) at 85-90% of max.
It was warm and getting hotter. My HR jumped into the target range pretty quickly. I still averaged 1:55 (7:40 pace ). The warm conditions definitely slowed me down. I easily hit 175-76 several times towards the end (cardiac drift) which tells me that 180 is easily attainable.
I rewarded myself with a big frap at Starbucks.