Notes
Planned:
4 mile warm up
3 x 400 @ 5:40 pace w/ :75 rest
3 x 400 @ 5:30 pace w/ :60 rest
3 x 400 @ 5:20 pace w/ :45 rest
3 x 400 @ 5:10 pace w/ :30 rest
3.25 mile cool down
Actual:
82, 74, 83 (79 avg)
81, 75, 75 (77 avg)
78, 72, 76 (75 avg)
76, 72, 74 (74 avg)
After five years, our neighborhood is finally getting asphalt on the streets. No more gravel and pebbles! Tried out the new asphalt today. Haven't measured out any splits--only the start and finish of 400m.
Got to the line of this workout, and I was really expecting the worst. My legs weren't happy after getting home from work, and the warmup was slow (7:30 pace). Maybe tight because of the impending doom of the workout?
Started the workout and my legs didn't care any more. Just tried to make it a good pace, and I had no idea what my time was until I was pretty close to the finish line. Today ended up being pretty easy, actually. It wasn't perfectly paced, but the average for each set got faster. Obviously, things were faster than the planned pace.
Ran this workout in flats.
The cooldown sucked.
Training Plan Entry
Interval
10 mi
4 mile warm up
3 x 400 @ 5:40 w/ :75 rest
3 x 400 @ 5:30 w/ :60 rest
3 x 400 @ 5:20 w/ :45 rest
3 x 400 @ 5:10 w/ :30 rest
3.25 mile cool down