Notes
80 deg / 85% H / 75 dew pt
Fast Interval
Goal: 3x500m (8:00 pace); 3x400m (7:30 pace); 3x300m (6:50 pace)
Actual: 3 x 500m (7:35 pace); 3 x 400m (6:43 pace); 3 x 300m (6:25 pace) = Overall 7:00 pace.
Based on prior experience in the past year I expected to run these at around 7:15/20 pace. On #1 I almost ran another 500m & was surprised at the split. So on #2 I was afraid I had pushed too much on #1 so ran this under control (even though I hurt at 1/2 way) & then pushed the final 100m (I felt fine then) & even more surprised that I went much faster (and splits I would run 4-5 workout cycles vs the 1st). On #3 I was even more concerned I went too fast so adjusted form shortening stride & quickening cadence - this felt totally under control, less perceived effort vs. #1 and #2, able to finish strong. This significantly exceeded my expectations & was buoyed especially given how insanely hot and humid it was.
# Time Dist Pace
1 2:26.7 0.32 7:41
2 2:26.2 0.32 7:32
3 2:24.3 0.32 7:27
7:17.1 0.96 7:35
# Time Dist Pace
1 1:54.0 0.28 6:53
2 1:43.4 0.26 6:40
3 1:41.1 0.25 6:38
5:18.5 0.79 6:43
# Time Dist Pace Best Pace
1 1:18.2 0.20 6:34 5:51
2 1:16.4 0.20 6:28 6:06
3 1:12.6 0.19 6:15 5:37
3:47.3 0.59 6:25
Tot 16:22.9 2.34 7:00