Notes
VO2Max Blend Interval
Goal: 4 x [3/4mi @5k pace (6:33 pace), 2 min recovery, 300m@5k-25 sec (6:09 pace), 4 min recovery]
Actual: 4 x [3/4mi @6:35 pace, recovery, 300m@6:08 pace, 4 min recovery) - Overall 6:30 pace.
Yuck. The plan was to descend the 5k pace segments starting at 6:35/34 for the first two. However, when I started running #1 I could feel a general level of fatigue where I knew it would be a struggle to go any faster than 6:35 pace. In the past I would take a day off prior to running an interval like this (and I would feel "sharp"), but when I switched my day off from Thu to Fri I now run this type of workout after running 5 days prior (and don't feel sharp). Or this fatigue could be the increasing humidity/heat? Ran 6:34 pace on the 3/4 mi for #2, but there was not way I could ramp things up for #3 and #4. I also did not want to struggle and grind it out as that type of effort takes a lot out of you, so I throttled the pace back (but it still hurt). The 300m segments were not so bad and was able to push the final 300m segment faster.
What is somewhat bizarre is that my AHR/MHR today are well below (5 beats lower today consistently for each interval on AHR & MHR) where they were when I have run this set prior (and when I ran this set prior, I was 5 seconds faster on the 5k & 300m segments). However, today I felt much worse?
4 x 3/4 mile (6:35/6:34/6:36/6:37) = 6:35 pace; 4 x 300m (6:09/6:09/6:09/6:06) = 6:08 pace. Overall = 6:30 pace.
24:22.33 3.7458 1462.33 390.39