Notes
48 deg
Tempo + Speed Set (2nd half - Speed set)
Goal: 4 x 1/4 mi + 3 x Strides
Actual: 5 x 1/4 mi (7:28/6:52/6:56/6:40/6:45) + 4 x Strides
Ran these on tired legs after the initial 4.5 mi tempo run & legs did feel tired running the 1/4 milers especially after #2. Switched shoes to the faster Hyperion's. Ran these running down Phillips Pl Ct running a loop of the cinema lot. I actually pushed #1 & this felt almost exactly the same as #2 thru #5 (as unbelievably as that sounds). After #1 I was in shock & then ran #2 (couldn't figure out what I did "wrong" in #1 so had no idea what to "improve") but focused on cadence & no over striding. After #2 got a good barometer & keyed off of that for the remainder. On #3 I started to teel "jelly legged" running to the far end of the cinema lot but regrouped & got into a smoother form looping back. On #4 purposely ran this faster (since I planned to run only 4) & the "jelly legged" feeling occurred about 10m earlier vs #3 but finished stronger w/a strong split. And then added a 5th where that "jelly legged" feeling starting even earlier & had to focus on not losing rhythm & finished this out. Then ran 4 x strides where I focused on running these in a smooth relaxed form. Splits below:
# Time Dist Pace Best Pace
1 1:54.1 0.25 7:28 5:59
2 1:43.8 0.25 6:52 5:44
3 1:42.0 0.25 6:56 5:36
4 1:39.7 0.25 6:40 5:36
5 1:40.3 0.25 6:45 5:34
Tot 8:39.9 1.25 6:56
1 :09.7 0.03 5:21 5:29
2 :09.3 0.03 5:15 5:03
3 :09.6 0.03 4:48 N.A.
4 :11.5 0.03 6:07 5:42
Tot 01:40.3 0.25 6:45 5:34