Notes
54 degrees
VO2 Max Set:
Goal: was not going to run this
Actual: 4 x 1/2 mi + broken 4/10 mi = 7:35 Avg
Was not going to run this & then decided to run this. Since I have not run a set in well over a month (due to nagging things that would have turned into full-blown injuries) my goal was to run these under control & be able to "gauge" my pace. Ran these in Phillips Pl. On #1 tried to gauge pace via rhythm & cadence ran fr hotel down Phillips Pl Ct looped around & 1 loop in small lot then out exit & looped back in - this was a typical effort where I ran this much slower vs expected. For the remainder I ran into the cinema lot & finished off either with 3 loops or so. On #2 I thought I ran this at the same perceived effort as #1 but much faster (which always happens bec I overcompensate). So on #3 tried control my pace & overcompensated & too slow. So on #4 I hit it just right as I wanted to run this similar to #2. Then ran a broken 4/10 mi running 320m, recover 1 min & then another (2 loops of cinema lot). I ran these spot on as on #1 wanted to run this near 7 min p mi & then on #2 goal was to run this strong which I did (in fact so strong that w/50m to go I felt like fainting!). Accurate splits below:
# Time Dist Pace
1 4:03.6 0.50 8:04
2 3:46.5 0.50 7:31
3 3:57.7 0.51 7:47
4 3:45.8 0.50 7:28
5 1:27.1 0.20 7:09
6 1:16.0 0.20 6:27
Tot 18:17.0 2.41 7:35