Notes
3 mile warm up (21:10) w/ strides. Main set - 20x400m @ 10k pace (5:35) w/ 200 r.i.. Started at w/ 1:20s through the 10th rep (5:20 pace). Then the times slipped to 1:21-1:22 through rep. 18 (5:24-5:28 pace). Last 2 reps. were 1:23s (5:32 pace). HR during these reps. was topping out at 169 through 10, then it worked its way up to 172-173 during the last 5. 2.5 mile cool down (18 minutes/7:12 pace). This was a very hard workout. Not sure why, it was less distance than last week's speedwork. Maybe because its 2 days after a 23 mile butt kick.