Notes
Fast Interval
Goal: 8 x 1/4mi @6:02 p mi pace (2 sets of 4); 4 x 300m @5:50 p mi pace (jog/rest 3:30 in between), xtra 5 min between sets to chg shoes.
Actual: 8 x 1/4mi @6:00 p mi pace; 4 x 300m (320 on odds, 300m on even) @5:48 p mi pace. Overall: 5:57 pace p mi.
Ran a similar set 3 weeks ago (after a day of rest, no rest for this) but that was 6 x 300m & 6 x 320m (avg'd 6:00 on first set, 5:44 on 2nd). Then my legs felt like I was shot out of rocket. Today I felt stronger, legs were tired fr workouts over the weekend, the first 8 were 1/4 milers & did not run the last 3 significantly faster. Form felt solid. Running at 5:52+ pace felt under control (vs. a hard effort).
#1: 1/4 mi @6:03 pace p mi;
#2: 1/4 mi @6:02 pace p mi;
#3: 1/4 mi @6:02 pace p mi;
#4: 1/4 mi @6:01 pace p mi;
#5: 1/4 mi @6:00 pace p mi;
#6: 1/4 mi @6:00 pace p mi;
#7: 1/4 mi @5:59 pace p mi;
#8: 1/4 mi @5:57 pace p mi;
#9: 320m @5:52 pace p mi
#10: 320m@5:48 pace p mi;
#11: 320m@5:48 pace p mi;
#12: 300m@5:45 pace p mi.
Overall: 2.77 mi @5:57 pace p mi.