Notes
VO2Max Set
3 x 1/2 mi (8:20/7:58/7:35 = 7:57 Avg) + 300m (6:36 pace)
Decided late to run an interval after 4.25 mi at easy pace (to take some sting out of my legs since I started running harder 4.25 mi in). Ran this in the N White Plains train station lot. On #1 (loop of lower half of lower lot then up to top of lower lot) legs felt "dull" and did not feel strong (felt depressed after running this). On #2 & #3 ran a loop of the top 1/2 of the upper half of the lower lot & then gradual zig/zag down to Fisher with a curly Q at the end. On #2 I purposely pushed the pace & my goal was 8:10 & it felt like 8:10 pace except that I felt stronger closing (was glad to see I broke 8 min & that #1 could be an outlier). On #3 felt stronger & except for a watch mishap (hit lap key instead of esc key) felt stronger & again glad to see I closed strong (although no consistency). Then ran a hard 300m - 2 weeks ago I believe I ran 7:15 pace & here I had no clue of the pace and this felt strong & it appeared I ran slower until I saw the results later & again felt more optimistic. Accurate splits below:
# Time Dist Pace Avg HR Max HR
1 4:10.0 0.50 8:20 119 145
2 3:59.2 0.50 7:58 137 149
3 3:47.9 0.50 7:35 134 151
4 1:14.4 0.19 6:36 131 146
Tot 13:11.5 1.69 7:48 130 151