Notes
Today was more i-pace (5'56" pace or 1'29" per quarter). LT had me do a ladder: 400, 800, 1200, 1600 with 75-100% recovery. Then on the way down it was 400, 300, 200, 100. I was really milking my recovery on the way down. Everything was fine until the 1600 @ i-pace. That and the heat zapped me. I was able to smoke the shorter stuff on the way down but I was really battling the heat. I need to get out earlier!
here were the splits:
400 - 1'26" (1'29" recovery)
800 - 2'56" (2'58" recovery)
1200 - 4'25" (3'40" recovery)
1600 - 5'57" (4'29" recovery
400 - 1'22" (1'28" recovery)
300 - 58" (1'25" recovery)
200 - 37" (1'11" recovery)
100 - 15"
This was a tough w/o but I felt like I had great turnover, consistency and was steady.