Notes
Temp 75 Winds Calm. Humidity 82% Dew Point 70 degrees.
6 x 1K @ 5K Effort w/ 400 Meter Recovery Jogs. Conversion calculators gives me 6:00 m/m = 3:44, 6:05 m/m = 3:47, and 6:10 m/m = 3:50. Its an effort workout to "hardwire the relationship between stride efficiency and 5K-specific endurance", so approaching it with focus on...focusing. Legs have some left-over fatigue from race, and weather not ideal, so allow for lower expectations.
#1 -- 3:45 (6:03) Very good.
#2 -- 3:45 (6:02) Ditto.
#3 -- 3:47 (6:05) Lost focus at about 900 meters and again at very end. Cost at least a second.
#4 -- 3:46 (6:04) Going in opposite direction now to unwind first three. Working extra to stay under control on turns.
#5 -- 3:46 (6:03) First notice past LT after 600 meters. This pace, these conditions, almost 5K in? Nice.
#6 -- 3:46 (6:03) Hard, but still in control. Resisted finishing with kick; not the workout.
Not cool to toot your own horn, but...toot, toot. Near perfect execution. Locked in hard about 95%+ of the time. Stride started to stretch out late in second rep. Legs tired, but held together. Little bumpy holding it together on turns beginning mid-way through. Cardio made it to almost 5K. Never hit level sufficient to cause significant slow down. Jog Intervals 2:30ish. Was suppose to be 400 meters, so jogging one lap. Forgot I was in Lane 6. Closer to 0.27 than 0.25.