Notes
My first full volume speed workout in months. I ran well... about how I expected. No problems with hamstrings, so that is great news. Achilles were a bit sore at the end, but otherwise fine.
10 x 1 minute with 1 minute rest. Half mile recovery and then a hard mile. On the intervals I felt like I was running slower than I actually was, so I take that as a positive sign. The mile was tough the last 200. I was struggling to hold form the last 100.
Next time out, I will add 4 x 40 second strides.
Last year I did this workout 4 times and it really helped me get back some speed. The miles were 6:18, 6:12, 6:05, 6:01, so the 6:11 today is right on track.
Splits: (There was some wide variation in pace because some were on turns and with a moderate headwind/tailwind.
5:57
6:17
6:34
5:57
6:15
6:08
5:59
6:20
5:57
6:16
Ave: 610
Mile: 6:11