Notes
up at 1230, was totally zonked, dreaming about corn snakes, mountain lions, & food trucks when alarm went off @4
64, 83% humidity, dense fog - saw 1 owl, heard 2 other sets
SWIG 13!
(from https://marathonhandbook.com/marathon-interval-training/ Yasso 800s: 1. Take target marathon finish time & convert to minutes & seconds. A 3hr 45 minute marathon would be 3 minutes and 45 seconds. This becomes your target time for running 800m. 2. Start workout w/ 5 – 10 minutes of light running &warming up. 3. Run 800m @ target pace. 4. Recover by jogging gently for same length of time (example, 3 min 45 seconds). 5. Repeat as required. Start w/ 4 & build up to a max of 10 @ marathon training peak.)
A couple of calculators predicted a time of 3:38:xx-3:44:xx, so I went w/ 3:38:00 -->7:19 target x 6
w/u ~1.4mi
7:14
7:13
7:16
7:07
7:16
7:04
(averaged 7:11) (building up to 10 of these is going to be brutal!)
c/d ~2.1 mi
vo2m 63