Notes
Speed Interval
Goal: 3x500m (7:?? pace), 3z1/4 mi (7:15 pace); 3x300m (7:?? pace).
Actual: 4 x 500m (7:22 pace), 3 x 1/4 mi (7:06 pace); 3 x 300m (6:58 pace) = 7:12 overall.
On the 500m wore Cortanna's & felt "rough" or "sluggish" on the first one (ran out of Allen Tate left on Ashley then left on Sharon). On #2 started in back of hotel lot & ran out right on Sharon to past Sharon View (this felt faster vs #1 then I felt fatigued at end, significantly slower & became really concerned abt my fitness although this was into a stiff breeze). Ran #3 starting fr past Sharon View looping around Church right on Sharon back near Sharon View (finished stronger & got some confidence). On #4 started 100m behind Sharon View on Sharon ran up past Ashley then accelerated down to Fairview (felt much stronger & pace confirms it - breeze behind me)
Switched into Newtons - #1 on the 1/4 mi again I felt sluggish & split verified it (ran fr Allen Tate left on Ashley to Sharon). On #2 started at Sharon View & ran down Sharon past Ashley to Burger King (felt much faster & felt more bio-mechanically efficient - short strides, used core, used glutes). On #3 ran this down Sharon fr Fairview to just past BOA (felt stronger & much more efficient vs. #2).
Revised my goals as I wanted to run these under 7 min pace. Ran down Sharon fr Mall entrance to Morrison (felt stronger but felt somewhat fatigued). On the final two ran into the breeze & this appeared to slow me down just a bit (ran #9 up Sharon fr beyond Walgreens to BOA, then #10 fr Wells Fargo right on Fairview to gas station).
# Time Dist Pace
1 02:21.9 0.32 7:24
2 02:24.9 0.32 7:37
3 02:19.8 0.32 7:18
4 02:14.2 0.31 7:08
Tot 09:20.8 1.27 7:22
4 01:52.5 0.26 7:20
5 01:49.4 0.26 7:06
6 01:46.0 0.25 6:56
Tot 05:27.8 0.77 7:06
8 01:20.4 0.19 6:52
9 01:14.4 0.18 6:59
10 01:19.6 0.19 7:00
Tot 03:54.4 0.56 6:59
Tot 18:43.0 2.6 7:12