I ran 8 with 8x200m with 200m recovery and 4x400m with 400 m recoveries. Goal was 45 seconds for the 200s and 1:35 for the 400s. I hit all of them except one 200 and one 400 I was one second over. It was 80 degrees by the time I got out there around noon, but it was still faster than the last time I did this workout in June when it was 54 degrees
nice!
9 with intervals of 6-5-4-3-2-1 minutes with half the time for recoveries. My plan was to start around a 9:30 pace and speed up by 15 seconds or so on each one. 6 min @ 9:36, 5 min @ 9:22, 4 min @ 9:10. At that point, didn't feel like I could get my legs to move. Then 3 min @ 8:11. Huh. 2 min @ 7:44 and I opened it up on the last just to see what would happen....1 min @ 6:37. So that was all over the place.
SIAR, congrats! 100 miles is impressive, so is the lack of sleep required to do it.
I guess you don't know this yet but brighter colored shoes are faster
Now I kinda do.
9 with intervals of 6-5-4-3-2-1 minutes with half the time for recoveries. My plan was to start around a 9:30 pace and speed up by 15 seconds or so on each one. 6 min @ 9:36, 5 min @ 9:22, 4 min @ 9:10. At that point, didn't feel like I could get my legs to move. Then 3 min @ 8:11. Huh. 2 min @ 7:44 and I opened it up on the last just to see what would happen....1 min @ 6:37. So that was all over the place. SIAR, congrats! 100 miles is impressive, so is the lack of sleep required to do it.
Nice workout. You had some nice speed left at the end!