Notes
Lawrence Track
Planned:
3 mile warm up
3x1200 @ 5:40 pace on roads
3x800 @ 5:25-5:30 pace on track
3x400 @ 5:15-5:20 pace on track
90 sec rest between all intervals, some jogging/walking
3.5 mile cool down
Actual:
4:13 (5:37), 4:04 (5:27), 4:05 (5:28)
2:39 (5:19), 2:37 (5:17), 2:37 (5:17)
74 (4:56), 72 (4:48), 70 (4:40) (road)
Ran the first 1200 on the road and the next two on the track. Picked up the pace for the 1200s on the track to keep the effort the same as if they had been run on the road. Ran the last 400 on the road because a security guard kicked me off the track. Wasn't sure how fast I was going, but I ran it hard(!). Measured later and figured out it was a 70.
Hard effort today.