Notes
65 deg / 97% H / 64 dew pt
Tempo/VO2 Max Set
Goal: 3.6 mi Tempo (???) + 3 x 1/2 mi VO2Max (hopefully <8 min)
Actual: 3.6 mi Tempo (8:37 adj) + 1k / 1/2 mi / 4/10th mi (adj = 7:31/7:30/7:19)
Very humid esp compared to prior week where dew pts were in the 40's (Beta came thru here). Ran a first tempo in a very long time & had no clue how this would go (goal was to run this consistent over the first two miles & then descend - ran in cinema lot over the final 8/10th of a mile). Did not want to run the final 1.6mi too hard given the VO2Max portion.
Recovered ~7 min & then ran 1k / 1/2 mi / 4/10 of a mi (less boring vs 3 x 1/2 mi). On both the 1k & 1/2mi did not feel very strong, felt somewhat "jelly legged" on both at the 1/2 points (but not not the really "weak" jelly legged I usually feel when running a first or second workout on a buildup) could not shift into a higher gear at the end - felt somewhat flat & esp on the 1/2 mi. On the final segment I was able to shift into a higher gear during & over the final 150m. Accurate splits below:
# Time Dist Pace
1 8:58.4 1.00 8:58
2 9:01.9 1.00 9:02
3 8:45.9 1.00 8:46
4 4:59.2 0.60 8:20
Sub 31:45.4 3.60 8:49
5 4:37.9 0.60 7:43
6 3:54.1 0.51 7:41
7 3:01.9 0.40 7:30
Sub 11:33.9 1.51 7:40
Tot 43:19.3 5.11 8:29