Notes
VO2Max Blend Interval
Goal: 3 x 1mile + 1000m @5k pace (6:33) w4 x 300m @5k-25 sec (6:05 pace)
Actual: 3 x 1mile + 1000m @5k pace (6:31) w4 x 300m @5k-25 sec (6:01 pace)
Rest/jog 2 min between milers and 300m, rest/jog 4 min after 300m.
Felt good and got stronger through the set. Descended gradually focused on "staying in the zone". and not going too fast. I'm finding that I'm much better getting near the goal pace on the first one of these sets (no longer "panting"). Started to feel some stress in groin on the 3rd mile & in beginning of the 3rd 300m. HR results are confusing - AHR of 149 during the hard portions merely corresponds to a little less than 1/2 marathon pace (or about a 7:10 mile pace)? My VO2Max HR should be 167 (if I was Richard I would be trying do all of these at sub 6 min pace)? My Max HR was topping at 158 (the two higher numbers above were merely "blips" for about 15 seconds in mid-run where my HR then sank back down to 158).
1 mile: 6:35
300m: 6:09 pace p mi
1 mile: 6:32
300m: 6:03 pace p mi
1 mile: 6:30
300m: 5:59 pace p mi
1000m: 6:26 pace p mi
300m: 5:56 pace p mi