Notes
Track speed work substitute.
Original template 600 meter intervals with 200 meter rest periods between.
one pond loop = 0.38 miles = ~ 600m (600m = 0.3729 miles), so at least or just over workout specs.
200 meter jog breaks were about 0.12 or 0.13 miles ( 200 meter = ~ 0.124 miles).
Tried for 2:06 pace but just didn't have it! ran approx 2:16 or 2:17 on average. Need to go back to my training pacing tables and redo my math! last two were really tough. Still, I am happy given the bad stretch in training last couple days. Tomorrow easy and short. Saturday mid distance easy and Sunday hopefully 15k on Striders series Longfellow course. Should be back on track by mid or end of next week.
After the Warfield Pond Speedwork (7 x 600m intervals w/ 200m jog - measured on an unofficial pond loop "outdoor paved path natural track"), I had a little cramping and muscle twitching in my quads over my knees- haven't felt that in as long as I can remember!
Later I did the math... I think my Hard run pace is supposed to be 6:09 pace up to ~ 6:45 pace... 600meter time for 6:09 is approx 2:20 so I think I was ok... not sure- need to check in with coaches about "hard" pace if its for tempo/fartlek pace or track speed work.