Notes
VO2 Max Set
Goal: 4 x 1/2 mi (no idea of what I could do)
Actual: 4 x 1/2 mi [8:11 pace] + 320m [7:17 pace]
I have felt slow & my legs have felt "heavy" since the right hamstring injury fr 2+ weeks ago but this set unfortunately showed me how far I have regressed. I could not run one of these under 8 min pace which is unfathomable (5 wks ago I ran a similar set 30-35 sec p mi faster). The one difference today was the "heat" as this is the first workout I have run in 10 months with a dew pt exceeding the mid-50's (heat adjustment is 12 sec so that puts me below 8 min). Ran this in the North White Plains train station lot & ran conservatively both because of injury & humid conditions. Ran down the lot & out on Fisher for #1. For #2 I assumed I would run this a lot faster & was wrong (normally I run #2 20-25 sec p mi faster but not this time) - ran this up & back on Fisher & then zig/zagged up the parking lot. Ran #3 same as #3 (zig/zagged down the parking lot & then looped up & looped back down). On #4 pushed this a little running up & back on Fisher & zig/zagged up but legs began to feel tired. Decided to finish out with a ~300m (320m) harder and felt some stress on my right hamstring. Splits below:
# Time Dist Pace Best Pace
1 4:13.2 0.50 8:22 6:27
2 4:08.4 0.51 8:10 6:51
3 4:05.6 0.50 8:09 6:34
4 4:04.4 0.50 8:04 6:39
5 1:26.9 0.20 7:18 5:51
Tot 17:59 2.21 8:08