Notes
Speed work at SCC track - the goal was 8x1000 at 10k pace (3:30-3:35 w/ 400 meter r.i.) 3:30 is a 5:37 pace and 3:35 is a 5:45 pace. I was supposed to start at 3:35 and work my way down to 3:30. Here's what actually happened. 1.75 mile w/u run, then the splits are as follows...
1. 3:33/HR162
2. 3:31/HR165
3. 3:27/HR166
4. 3:27/HR166
5. 3:30/HR165
6. 3;28/HR167
7. 3:28/HR167
8. 3:27/HR167
My HR got up into the high 170s during the last few reps. Hard effort, but in control the whole time.