Notes
80 deg / 85% H / 75 dew pt
Fast Interval
Goal: 3x500m (8:00 pace); 3x400m (7:30 pace); 3x300m (6:50 pace)
Actual: 3 x 500m (7:35 pace); 3 x 400m (6:43 pace); 3 x 300m (6:25 pace) = Overall 7:00 pace.
My goal here was to run these under control (focusing on strong form & quick cadence) as if these were "mile pace" & purposely tried to finish strong. Switched into Newtons & this made it easier to do that. On #1 felt under control & did not push and felt really good about the effort (6:34 pace). On #2 I ran this the same as #1 but pushed a little over the last 1/2 lap & pushed the final 50m (I could "feel" this in my core 1/2 way in). On #3 I decided to really push the final 80m - so ran the first 150m under control (even though I felt it in my core at 100m), persevered over the back lap, and then really ramped it up coming around the final curve & finished as strong as I could (and felt good about the result). This also significantly exceeded my expectations & was buoyed especially given how insanely hot and humid it was.
# Time Dist Pace
1 2:26.7 0.32 7:41
2 2:26.2 0.32 7:32
3 2:24.3 0.32 7:27
7:17.1 0.96 7:35
# Time Dist Pace
1 1:54.0 0.28 6:53
2 1:43.4 0.26 6:40
3 1:41.1 0.25 6:38
5:18.5 0.79 6:43
# Time Dist Pace Best Pace
1 1:18.2 0.20 6:34 5:51
2 1:16.4 0.20 6:28 6:06
3 1:12.6 0.19 6:15 5:37
3:47.3 0.59 6:25
Tot 16:22.9 2.34 7:00