Notes
Fast Intervals (Part I of II)
Goal: 3 x 500m @5k pace descending to 3k pace, jog/walk recovery of 2:20; 6 x 300m @3k pace descending to mile pace, jog/walk recover of 2:20
Actual: 3 x 500m (6:26 / 6:22 / 6:18 pace) avg 6:22 pace; 7 x 300m (6:15 / 6:12 / 6:10 / 6:08 / 6:06 / 6:01 / 6:00) avg 6:07 pace. Overall = 6:14 pace.
Going into this the goal was to descend and not run too fast as this is my first fast effort in eight weeks and post-injuries from March. Decided to "ease" into this starting a little faster than 5k pace and running 500 meters. These felt so much better compared to the 500m segments as I was able to build speed and descend to 6:00 pace. Did not want to go much faster than what I did for #6 and #7.