Notes
VO2Max (Blend) Set
Goal: 3x1m+1k (5k pace or 6:32 pace); 4 x 0.2mi (5k - 30 sec or 6:02 pace); rest 2 min in between mile & .2 mi, rest 4 min after .2 mi.
Actual: 3x1m+1k (6:30 pace); 4 x 0.2mi (6:00 pace).
This was tougher than expected, and contemplated pulling the plug after the third cycle (not sure I would finish it). After the first cycle, felt some real pain in right groin as I was writing down splits after jog recovery. This went away when I started the mile in cycle 2. However, felt really tired in the upper legs during the mile in cycle 2. Kept at it, actually descended these, did not feel more pain (which is why I continued), ran the 4th cycle and ran this faster than I did 4 wks ago (6:30/6:00 vs. 6:31/6:01 but this effort was more consistent). May have been tired fr the 15+ long run on Sat and the hill sprints fr yesterday (need to figure out where to incorporate hill sprints so I can recover properly). Overall weight has come back after a blip during Thanxgiving holiday.
1.0 mi: 6:31
0.2 mi: 6:03 pace p mi
1.0 mi: 6:30
0.2 mi: 6:01 pace p mi
1.0 mi: 6:30
0.2 mi: 5:59 pace p mi
1.0k: 6:28 pace p mi
0.2 mi: 5:58 pace p mi