Notes
2 mi warm up
3 mi progressive tempo (half mile paces below - note there was less elevation change in 1st half of mile loop)
starting slower then race pace and working to it and a bit faster
- 5:48 (2:59 - 0.51 mi)
- 5:58 (3:05 - 0.52 mi)
- 5:36 (2:56 - 0.52 mi)
- 5:45 (2:58 - 0.52 mi)
- 5:36 (2:52 - 0.51 mi)
- 5:32 (2:53 - 0.52 mi)
** 17:43 for 3.1 mi ~ 5k
4x600 on an 800m interval
race pace working towards faster
- 1:52 (fast)
- 1:56 (better)
- 2:01 (on pace)
- 1:58
2 mi cool down
great work out especially coming out of sickness. great fall weather (ITS XC SEASON!!). and no poop split!