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Notes

Ladder R workout from Daniels: 4x200 (200), 2x400 (400), 1x800 (800), 2x400 (400), 4x200 (200). Aimed at VDOT 55 paces, but given the wind and that I had to run on McCormack Drive (the track is closed) I expected somewhere between VDOT 54 and 55. VDOT 55 is 5:24/mile pace, which is 40 for 200, 1:21 for 400, and 2:42 for 800. VDOT 54 is 5:28/mile pace, which is 41 for 200, 1:22 for 400, and 2:44 for 800. Actual times (skipping 200's):

1st 400=1:19

2nd 400=1:20

800= 2:42.25

3rd 400=1:20

4th 400=1:24

All this was at VDOT 55 pace except for the last quarter, which (like the second one) was into the strong wind, and a couple strong wind gusts nearly broke me. The 800 was run unevenly, but even the second 400 was run at nearly VDOT 54 pace. So I think that workout went well, given the conditions. Running fast on the road feels quite different from doing it on the track. Maybe I should do more speed workouts on the road, since that's where my races are?