Notes
The auto-calculations on this thing seem a little off, but whatever.
Basically just opened the sppedwork account in the JoyFit hotbox. A slow 1k warm-up, 3 sets of 1000m intervals with 3 ez 1000m recovs.
Forgot to properly calculate my pace before I started so I ran 4 min (15k/hr) pace intervals and 6:40 (9k/hr) recoveries.
Done all my calcs now and it looks like I should aim for somewhere close to 3:45 (16k/hr) pace for the intervals, about 8 secs faster than my 5k race pace.
The mag says anywhere between 6 secs faster (for fast runners) and 12 secs faster (for slower runners) than 5k race pace for intetrvals.
Too many stats, this info's for all you out there smokin' ciggies or playing PS2 today! I'm sippin' solo Coronas. Ask me about my booze injury later....ouch!