Run: Interval Previous Next

4/22/2014

3:00 PM

4800 m

14:02.10

4:43 mi

  • Splits
  • Graphs

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Notes

4x200 @ warmup/feel good, 200 walk/jog

(2x800 @ 5K GP (2:29), 400 jog) 4min (including 400 jog)

(4x400 @ 3K GP (71), 400 jog) 4min (including 400 jog)

(4x200 @ fast, 200 walk)

Wanted to use today to sharpen up more but used long rests to keep it on the lighter side. Pacing was sometimes sloppy, despite using the first 200s to get a feel for pace. For instance, managed to open with a 70.x on the first lap of 800 #1 even after trying to slow down. 800 #2 was more reasonable, still quick but at least even split this time. 400s were slower than last week's even with the longer rests, but I feel like they were probably more reasonably 3K effort. (Plus last week I wore spikes, today just flats.)

I have no idea what happened on the 200s, though. I wanted them quick, but I was expecting "quick" would be ~31s after that workout last week. I was very surprised to see under 30 on the first... I figured ok, bad pacing call, I'll back off on the next ones, but they all were right around the same, even thought each time I though I was easing up (and obviously wasn't going all out). I hope I don't regret that but gotta say, it did feel pretty good to run under 30... Haven't done that in months and didn't even really think I could right now honestly.

Anyway, nice and wordy as usual, but bottom line, got the legs moving but kept it from being too taxing with long rests.

Comments

Robert LaMarre

Saddle up!

Paul Malek

Yehaw!