Notes
Goal:
4 x 40s
2 x 90s
1 x 3 min
2 x 90s
4 x 40s
Rest is 1 min, 2 min and 4:30 min after the 40s, 90s and 3 min runs.
Notes: Technically, these are supposed to be done at mile race pace, which is a bit ridiculous. I just tried to run them "hard". Completed the workout well enough. First set a bit of a w/u moving the pace down from 528 to 502. The two 90s done at 507 & 508 pace. The middle 3 min done at 533 pace. The next two 90s were at 521 & 518. The last four were at 503, 517, 503 and 501.
I tried to stay smooth through these. Only real fail was on the 3 min run but the rest on these is short. Overall, it was a good first w/o after my race.
Getting cold out there today.. actually rolled out in long sleeves.
Missed the pace on the middle 3 min interval, but the rest on these is fairly short.