Notes
VO2Max Interval
Goal: 8 x 1000m @5k (6:30 p mi pace); jog/rest 3:30 min on odd intervals; on even intervals "Blend" - jog/rest 2:00; 300m @5k - 30 sec (6:00 pace), jog/rest 4:00 min.
Actual: 8 x1000m @6:30 pace p mi, on even intervals + 4 x 300m @5:58 pace p mi (Overall 6:15 pace)
(The pace calculator for RA is incorrect here??). Felt winded during the first 1000m but then settled into this and felt good. This is my first VO2Max set where I have run at 5k pace in over six weeks as the focus in more on tempo and longer tempo efforts. So not sure if I was going to hit a wall here as this was running 5 miles at 5k pace & then running mile pace for 300m after the even intervals. Kept the jog/rest right on schedule. Estimated this set would take me an hour, it took me an hour an fifteen minutes so I finished the sixth 1000m at the Y, and then drove to Phillips Pl. gym to run the rest.
1000m: 4:04 (6:32 pace p mi)
1000m: 4:03.48 (6:31 pace p mi)
300m: 1:07.12 (6:00 pace p mi)
1000m: 4:02.52 (6:30 pace p mi)
1000m: 4:02.52 (6:30 pace p mi)
300m: 1:07.12 (6:00 pace p mi)
1000m: 4:02.52 (6:30 pace p mi)
1000m: 4:01.92 (6:29 pace p mi)
300m: 1:07.12 (6:00 pace p mi)
1000m: 4:01.92 (6:29 pace p mi)
1000m: 4:00.32 (6:26 pace p mi)
300m: 1:06.37 (5:56 pace p mi)