Notes
3 x 1200m @ 5k (2'), 3 x 300m @ F (Full)
Short tune up work out for Nationals this weekend. The original plan was to run these on the the outdoor track at Urbana, but it was closed due to incoming inclement weather. Switched gears and the team headed over to the tempo loop. Hit the threshold on the trip in between.
The 1200m mark is roughly the end of the dirt road on the tempo loop. However, the girls were running k's and weren't too sure where that mark was. To mark it for them, I ran the first interval with a big (very big) stick, which I threw down at 1000m. Didn't affect the interval too much, as it was also into the wind and storm so it was bound to be slow. Second interval was closer to 5k pace, but we were with the wind. Ended up with a small gap on the rest of the crew, which I thought was strange, since we were slow. Third interval was pretty much spot on. The rain had stopped by this point, and we could see two full rainbows at the finish. One was the most vibrantly bright rainbow I had ever seen.
300s were tough. Nobody was too sure what the 300m marks were on the tempo loop, so I would start ~5 sec ahead of the group and run until my gps said we had hit 300. Would have liked these to be a bit faster, but by the end of each rep I was starting to tie up a bit. Didn't need to go too hard on these so didn't really push past that point.
Core and rolling afterwards.