Notes
Planned:
3 miles on the road @ MP goal pace (6:00-6:05)
On the track:
1 x 2400 @ 5:35-5:40
1 x 1600 @ 5:25-5:30
1 x 800 @ 5:15-5:20
3 mins rest (1/2 jogging, 1/2 standing) between each
Actual:
3 miles: 17:47 (5:56)
1x2400: 8:25 (5:37)
1x1600: 5:23 (5:23)
1x800: 2:30 (5:00)
Pace was fine through the 1600, but I felt like I was really working to make this workout happen. I was feeling like I really was going to have to work at the 800, so I went out pretty hard, but it felt good, and I felt fairly smooth. 37 at the 200, then I slowed to 75 through the 400, and I slowed for the 3rd 200 too., I fought back to finish the last 200 and ended up even with another 75.
I'm happy with the way I finished up, but I'm also very sore. As I was running my cool down, I was trying to remember if my cool downs hurt this bad when I was really running fast. I don't remember it hurting this bad.
Training Plan Entry
Interval
12 mi
3 mile wu
3 miles on the road @ MP goal pace
On the track:
1 x 2400 @ 5:35-5:40
1 x 1600 @ 5:25-5:30
1 x 800 @ 5:15-5:20
3 mins rest (1/2 jogging, 1/2 standing) between each
3 mile cd