Notes
Temp 52 Wind 13 mph.
Have not done Speed Work since 12/24, and that session was cut short due to rain. Before that was 12/2. Going to keep it simple coming back. 6x400 (0.25) with 400 jog intervals. Keeping these short, so want to be moving at 5K pace or faster. Target will be 1:25 - 1:30 or 5:40 m/m - 6:00 m/m. Starting mid-way on straight with wind at back. Will have cross/headwind on back straight and go head into wind first half of last turn.
#1 - 1:26 (5:44). I'm rusty and this was ugly. Only thing that got me on target was fresh legs.
#2 - 1:26 (5:44). One of two best executed start to finish.
#3 - 1:25 (5:40). Other best executed. Wind and rain picked up, first sign of fatigue last 100 meters or so, very efficient and legs were moving on glide.
#4 - 1:25 (5:40). Rerun of #3, but took more effort.
#5 - 1:24 (5:36). Fastest, but took a lot of work. Rain and wind let up again. Probably gained a second out of excitement that this is next to last one.
#6 - 1:26 (5:44). Alert suprised me. Slow sloppy start. Probably lost a second in first 100 meters.
Jog intervals 2:10ish give or take. Very happy with pace, consistency, and overall workout. 0:05 to 0:10 seconds faster than I have been able to do previous 400 workouts.