Notes
hr data is garbage.
The Michigan:
about 4 mi for w.u. + c.d.
3 mi of tempo
2.5 mi hard
6 x 2 min rests (about 1200m)
i thought the paces for hard were supposed to be be 10k pace, 10k, 5k, and all out. maccoy told me about the audible the day of (via errday) to make it faster. Nonetheless, it all went smooth. i was shooting for a 5:20 pace for my 5k (based on a avg vdot from my mile and 3k prs this yr). so, right on. the my 3k pace is 5:12 and i went through at 5:02 pace which was a grind. For the 400, we were instructed to go out in a 32 and then close hard... but jake the freshman took me through 100 in 14. that made me shit my pants a little, but i didnt look at my watch again and just kept clipping. it felt amazing going that fast again.
This workout was a hell of a grind, but it felt smooth through and through. The constantly changing pace and turnover was awesome and I think it was just what my legs needed
Followed by a good lift and meal swipes. Solid morning