Notes
80 deg / 64% H / 67 dew pt
VO2 Max Set
Goal: 1x 2k, 2 x 1k, 1x300m
Actual: 2k (8:31 pace), 2 x 1k (8:10 pace & 8:00 pace), 2 x 300m (6:15 pace & 6:19 pace) = 8:04 [7:41 adj]
Very hot & humid when I ran this & the Heat Adjusted times are less depressing. Finished this strong w/the 300m efforts. On #1 I just felt totally flat & hard to fathom running that this slow (9 days ago I ran 3 mi straight at this pace yet today was lucky to get thru 1.25 mi) - ran fr Allen Tate up Ashley left on Sharon & looping in Church. Began the 1k in the back of the Church lower lot out right on Sharon past hotel down & left up Fairview to Ashley (felt strong finishing up the hill on Fairview - last week I ran the 1/2 mi's around 7:48 pace yet today this was much slower). Jogged down to Phillips Pl, put on Newtons, then ran fr entrance to PF Changs out & then to parking lot behind movie theater running two loops & then out (I purposely ran this harder, felt weird in the Newtons for first time in 4 mo, but depressing to run this hard at 8 min pace?). Jogged & then ran the 300m starting fr entrance in PF Changs thru right on Cameron Valley & then right again to Orvis. On #1 felt stronger vs. #2 but screwed up w/my watch (felt "jelly legged" fr 150m-200m but able to finish really strong). Since I had no split for #1 decided to run a second 300m, and on this felt more fatigued, felt more "jelly legged" (was concerned on this that my legs would collapse) & then finished stronger over the final 100m (but not as strong as #2).
# Time Dist Pace Adj
1 10:39.0 1.25 8:31 8:08
2 05:10.1 0.63 8:10 7:48
3 04:59.2 0.62 8:00 7:38
4 01:07.5 0.18 6:15 5:58
5 01:09.5 0.18 6:19 6:01
Tot 23:05.3 2.86 8:04 7:41