Notes
VO2Max Set
Goal: 3 x broken 7/10 mi (1/2 mi + 2/10 mi) + 1/2 mi
Actual (4 x broken 7/10 mi (1/2 mi = 7:33 pace + 2/10 mi = 7:11 pace)
Ran these mostly running loops of cinema lot. For whatever reason I run #1 on anything much much slower to the point where it is an outlier & this was no exception. And then I always overcompensate & on the 2/10 mi ran it way too fast but it seemed slow. After this I was better able to "gauge" my pace as I wanted to run the 1/2 mi segments in the 20's & the 2/10 min in the teens. On #4 I purposely pushed the 2/10 segment faster (finished the 2nd half strong) but keeping form. Accurate splits below
# Time Dist Pace
1 03:54.0 0.50 7:48
2 01:26.3 0.20 7:09
3 03:44.4 0.50 7:29
4 01:29.8 0.20 7:21
5 03:45.8 0.50 7:29
6 01:29.2 0.20 7:17
7 03:42.8 0.50 7:25
8 01:23.9 0.21 6:43
Sub1 15:07.0 2.00 07:33.5
Sub2 05:49.2 0.81 07:11.1
Tot 20:56.2 2.81 07:27.0