Notes
VO2Max Set
Goal: 5 x 1k (goal was 7:45 pace)
Actual: 5 x 1k (7:58/7:42/7:36/7:34/7:30) = 7:42 pace (if you throw out #1 which was an outlier = 7:37)
Ran these on the road & some into the breeze which had an impact. On #1 ran in Cortanna's fr Monty's out of parking lot left up Ashley left on Sharon to far entrance of Church (this felt "sluggish", felt like I put a lot of effort in it, was not bio-mechanical efficient & all into a headwind). #2 started on Sharon 100m in fr Sharon View ran up & into near entrance of Church looped around out far entrance (into breeze) right on Sharon past Sharon View to Ashley to Starbucks (felt much more efficient, from was stronger, felt like legs were "springier" & felt "smoother"). Changed shoes into Newtons. Ran #3 fr Allen Tate left on Ashley left on Sharon left into near entrance of Church to far entrance - all into breeze (took a bit to adjust stride/form to the Newtons, form felt stronger/springier vs #1 & controlled pace). #4 started inside Church at far entrance ran down right on Sharon past Sharon View past Ashley crossed Fairview to mall entrance (in the beginning I felt some fatigue so really focused on quick cadence, form running efficiently & fnishing stronger - felt like this should have been faster). Started #5 at McDonalds on Fairview ran up (into breeze) left on Sharon past mall crossed Morrison & up near Colony (felt stronger vs #4, tried to purposely push this much faster with 1/4 mi to go & did not feel strong enough to really push this faster as my goal was to go under 7:30 but did not?).
# Time Dist Pace
1 5:02.4 0.63 7:59
2 4:48.5 0.62 7:42
3 4:47.8 0.63 7:36
4 4:44.9 0.63 7:34
5 4:41.2 0.62 7:31
Tot 24:04.9 3.13 7:42