Notes
VO2 Max Set
3 x 1/2 mi + 300m
Ran the 1/2 mi set starting at Archer & Hawthorne & ran down right on Benedict/Thompson/McBride/Hawthorne & right on Benedict till end. After not running a workout for about a month was surprised that I progressed each as I did and finished strong as a I did.
Lap Time Dist Pace Max HR Cadence Grnd Time Power Max Power Max Cadence
1 04:15.1 0.5 8:34 147 172 263 426 674 207
2 04:12.7 0.5 8:22 153 174 261 438 648 190
3 04:04.9 0.5 8:06 152 179 256 450 685 244
4 01:27.0 0.2 7:15
Tot 14:00 1.7 8:14