Notes
Blended Tempo/Interval Workout
Goal: 4 mi Progressive Tempo then 4 x 1/2 mi @VO2Max
Actual: 4.5 mi Progressive Tempo then 3 x 1/2 mi @VO2Max
Wanted to run some 1/2 mi repeats after I fatigued my legs running a lengthy progressive tempo run (all in/around Phillips Pl). Decided to extend the Progressive Tempo as I felt stronger & did not want to over-fatigue my legs w/four 1/2 mi VO2Max efforts. Did run the tempo progressive & got stronger/faster as I went along. Felt really tight as if I was full of lactic acid over the first mile running around the hotel/The Palm side (mi 1 - this felt like a monumental effort), ran another 1/2 mi in the hotel/Palm side then up & down Fairview into entrance & two loops of small parking lot (mi 2 - this felt the same as mi 1 yet ran this much faster, still felt awful), looped around cinema up Fairview left into entrance out & into cinema lot looping twice (mi 3 - again, ran this faster & felt better more so because my original plan I only had 1 more mi to go), continued another 5 loops of cinema lot (mi 4 - felt stronger & ran this faster, yet this did not feel that way as these felt more like 8:30 pace), xtended to 4.5 mi running another 1/2 mi (mi 4 - 4.5 mi: felt stronger, ran this faster vs mi 4 yet again this did not feel like I ran it significantly faster which is probably a good thing).
# Time Dist Pace
1 09:02.3 1.0 9:02
2 08:40.0 1.0 8:40
3 08:29.4 1.0 8:29
4 08:15.1 1.0 8:15
5 03:59.5 0.5 8:01
Sub 38:26.3 4.5 8:33
6 03:45.0 0.5 7:30
8 03:38.3 0.5 7:17
10 03:33.3 0.5 7:06
Sub 10:56.6 1.5 7:18
Tot 0:49:23 6.0 8:14