Notes
Fast Interval
Goal: conservatively descend 500/400/300's without re-injuring leg
Actual: 3x500m; 4x1/4 mi; 2x300m descending fr 5k pace to Mile pace
First time running a Fast Interval set in 9 weeks (due to injury -- and the last time I ran this set it put my injury into the red zone). Started off at 5k pace and descended slowly from there. The quicker paces were a real challenge and felt zapped. Speed is an obvious area of weakness and I really needed to "break the adhesion" but it always really hurts when I do a set like this the first time (shocked at how hard 6 min pace was but it should feel so much easier in several weeks). Was going to do 4 x 300m but decided to cut things short as I did not want to stress the leg any more than necessary.
3 x 500m (pace: 6:32 / 6:25 / 6:20)
4 x 1/4 mi (pace: 6:13 / 6:09 / 6:07 / 6:05)
2 x 300m (pace: 6:03 / 5:59)
Overall: 2.3052 mi at 6:14 m pace