Notes
Cut-Down Set
Goal: 2000m@LT Tempo (6:59 pace); 1500m@10k (6:46 pace); 1000m@5k pace (6:35), 2 x 500m@5k-25 sec & 5k-30 pace (6:10 / 6:05).
Actual: 2000m@LT Tempo (6:59 pace); 1500m@10k (6:44 pace); 1000m@5k pace (6:31), 2 x 500m@5k-25 sec & Mile pace (6:10 / 5:59).
Strong effort where I progressed 4-5 seconds (and lower AHR) compared to this same Cut-Down set I ran four weeks ago which shows I continue to gain fitness and strength. Four weeks ago I ran the same for LT Tempo segment (139/147 AHR/MHR), 6:49 for 10k segment (142/149), 6:35 for the 5k segment (145/153), 6:14 (143/154) and 6:10 (145/156) for the 500m segments. Finally running faster at lower HR. Felt strong throughout and negative all. 5k effort felt smooth. On the final 500m I switched out of the Newton Perf Racers and wore the Newton Racers w/out the Super Feet orthotics -- running 6:00 pace felt so much easier as I have to believe the weight of those orthotics is significant (which now points me to running races w/out the orthotics). In addition, the feel of the Racers leads me to believe that the Newton Perf Racers are worn out (they have no cushion and bounce).