Notes
VO2Max "Blend" Interval
Goal: 3 x (1 mi @5k pace, 2 min, 300m -20 sec 5k pace, 4 min)
Actual: 4 x (1 mi @6:35 mi pace, 2 min, 300m @6:12 mi pace, 4 min). #4 was 1000m vs. 1 mile.
I wrote in my plan to go 2000m instead of 1 mile but in the days leading up to this given my groin/leg issues did not want to put undue strain so shaved it back to milers. On first mile the pace felt really fast and I felt winded. Did not get my "sea legs" until after the 300m effort where my 5k efforts were at/below 6:35 pace. Felt good on the 300m efforts and no issues w/the groin/leg during this set which can really stress things given the variety in pace. Kept descending the 1 milers and the 300m efforts, felt strong so added a 1000m and corresponding 300m segment. Leg/groin felt good on the final 300m effort. Progressed vs. similar set run two weeks ago both in terms of distance and pace.
1 mile: 6:40; 300m: 6:21 mi pace
1 mile: 6:35; 300m: 6:13 mi pace
1 mile: 6:33; 300m: 6:10 mi pace
1000m: 6:32 mi pace; 300m: 6:05 mi pace
Overall: 28:31.39 (6:31 mi pace)