Notes
LMLS, 6x1200m intervals, SAM Hard
Changed it to 6 x 5minON/3minRECOV, with 9.2 mph (6:31 pace) for ON, and 6.0 mph for RECOV
This was NOT a hard workout. Also, the 5 minutes covers more than 1200m at this pace (despite the distances shown above), and 3 min was more than enough time to recover. The AVG HR during each repeat is only around 152 bpm, although I finished near 160-163 after each. Next week, I will use 9.3 mph and 1.5% incline for this workout. I plan to bump it up to 9.5 mph for the 3rd/final week of this ("1/2 Effort" for the 3rd week, vs. "1/4 Effort" the first two weeks).
Although I still have some lingering effects of my cold, it did not affect this workout at all. On Thursday (in 2 days), I will do 12 x 400m, and my paces will be ~0.5 mph faster -- so, 9.7 or 9.8 mph this week, faster than 10.0 by the 3rd week.
Training Plan Entry
Interval
11 mi
7K total:
6 x 1200m @ ~6:40 pace, with 3-4 min jogs