Notes
Temp 30 Winds Calm.
Sunday Run with CBEM and IWB. 4.15 miles warm-up jog at 9:03 average pace. About 15:00 minutes of drills and striders to finish priming the pump.
Doing same workout as last week only (1) staying on flat ground for 20:00 minute AT run, and (2) looking to pick up the jog intervals on the 1200s to get more of an alternating tempo effect.
Averaged 6:49 pace for the 20:00 minutes at AT. Glanced at Garmin just past the 10:00 minute alert and was at 6:49 pace half way through, so pretty even effort start to finish. Yanked the reins a couple of times.
Ran the 1200s at 4:45 (6:18) / 4:43 (6:19) / 4:47 (6:22). Average paces on the jog intervals ranged from 7:18 to 7:25. Overall average pace for the full three miles was 6:35. Last week it was 6:48. Total time on the 1200s only 0:09 seconds slower. Objective accomplished. Pretty solid execution except that the middle 400 of the last 1200 felt soft. Clock confirmed that.
Total cool-down = 2.20 miles at 8:29 average pace. Decent volume this week for only five days running. Another dime and another penny for the 2014 take home.