Notes
So .. tonight i used a Garmin Footpod for the first time, but unfortunately the calibration was off.... and as a result, i really had no idea how fast i was going! But -- i know the key intent was to get faster on each interval in the set, which i did.
I figured out when i got home how to adjust the distance based on the calibration level of my Garmin so i made those adjustments which shifted my paces that seem realistic to what i did (when i was running, it was showing them way faster .. and i knew i wasnt running nearly as fast as my Garmin was showing!).
This entry shows my warmup and the first 3;00 of the first set of speedwork. I had 4 laps of warmup and then the workout plugged into my Garmin, but something was off because when i ran the first 3:00 interval, my watch didnt flip over to the recovery time, so i stopped the workout and restarted it (hence the workout being in 2 parts).
I was actually faster on the first 3:00 interval, but I thought i was going too fast (my watch was showing me at 7:49!) so i slowed down the last minute or so.