Notes
Specific Endurance Workout (3k) w/ Carmen
3.5 mi warm-up w/ S&C
Dynamic Stretches, Drills, Flys
3 sets of 6 x 400 @ 3k pace w/ 100M jog/75 seconds reps - 400M jog/3:00 minute recovery sets
Set 1
1 - 74.8
2 - 76.4
3 - 74.9
4 - 73.9
5 - 74.3
6 - 72.9
Set Avg - 74.5
Set 2
1 - 73.9
2 - 73.3
3 - 73.3
4 - 74.0
5 - 72.9
6 - 72.7
Set Avg - 73.4
Set 3
1 - 73.3
2 - 72.7
3 - 72.1
4 - 71.5
5 - 73.0
6 - 69.8
Set Avg - 71.8
3 mile cool down - 29:34
Notes: Great weather. Both wore flats. Traded off lead throughout intervals. Overall very consistent workout.
Fast Running Volume - 7200M
Recovery Volume - 2300M
400 avg - 73.2 / 9:09 for 3k