Notes
Speed Interval
Goal: 8 x ~300m @Mile pace (5:55)
Actual: 8x ~320m @ 5:46 pace
Horrible conditions, 39 degrees, steady to pouring rain, cold stiff wind in face on the longer outbound leg of the odds, and on the 1st 1/3 of the evens. Footing was not good and course involved 90 degree turn where I had to be careful. Shoes soaked and felt heavy after #3. Course was slightly undulating, odds were slightly up first 1/3 and more of an incline at the end (which I could feel). Also not feeling well (head/ear cold, throat hurting). Ran this set six weeks ago and averaged 5.55 in dry conditions in NY but the course was downhill (certain legs more than others). #1 was tough and was trying to "feel" a hard pace (especially the incline toward the end). On #2, I ran at same effort at #1 but w/out the bigger inclines ran this rather aggressively (fastest split). On both #1 and #2 I "died" more towards the end. So after these, I focused on running more even and finding "the pace". The final three I ran even and descended at the end (#5 and #7 were strong efforts given the uphill nature of that course). As I was soaked, I tried to jog as much of the recoveries under a parking deck, and was going by distance for the recovery (wanted about .3 miles or 3:30 to a max of 4 min), but the watch would recalibrate mileage after I got out from under the parking deck which over-skewed my recovery distance? Garmin splits below:
# Time Dist Pace Best Pace
1 01:07.1 0.19 5:49 4:47
2 01:10.0 0.21 5:29 4:57
3 01:04.5 0.18 5:59 5:29
4 01:11.8 0.21 5:47 5:13
5 01:04.7 0.19 5:44 5:14
6 01:12.6 0.21 5:54 5:29
7 01:05.1 0.19 5:49 5:13
8 01:10.9 0.2 5:48 5:12