Notes
Broken VO2Max Set
Goal: 3 x (1/2mi @VO2Max, 2min recovery, 1/4mi@VO2Max, 2 min recovery, 1/4mi@VO2Max)
Actual: Above except the 2nd 1/4mi was at Mile Pace.
Ran the first mile segment in Cortannas' & then switched into the Newtons (and it took me some time to get used to running efficiently in these). I could feel much stronger & efficient vs last week running these (last wk was first workout in 8 wks coming back fr hamstring injury in early Jan). Ran #1 into a bothersome 8-10 mph headwind fr Allen Tate left on Ashley left on Sharon past Sharon View. Laid an "egg" on #2 looping around the Church & then down Sharon above Sharon View (can't understand how/why I ran it this slow). So then down Sharon fr Hazelton up to Ashley & down to Fairview (felt really strong & faster & amazed in the difference between #2 & #3). Jogged back to switch into Newtons. Ran almost the same segments for the 1/2 mi, 1/4 mi & 1/4 for set #2 (the 1/2 mi & 1/4 were more consistent & both into wind & #3 felt strong as the prior segment). Ran Set#3 w/1/2mi starting at Burger King running down Sharon to 150m past Walgrens (felt stronger, no head wind), then ran the 1/4 mi 100m in fr Colony to BOA up Sharon (felt stronger running this), and then ran the final 1/4 mi starting fr Wells Fargo on Sharon to traffic light hanging a right onto Fairview past MacDonalds (purposely pushed the pace on this over the final 200m). Splits below:
# Time Dist Pace
1 03:57.2 0.51 7:46
2 02:05.9 0.26 8:02
3 01:50.7 0.26 7:12
4 03:50.9 0.49 7:50
5 01:54.6 0.24 7:49
6 01:51.5 0.26 7:11
7 03:49.8 0.5 7:37
8 01:58.9 0.27 7:27
9 01:46.8 0.26 6:56
Tot 23:06.2 3.05 7:35