Run: Interval Previous Next


5:40 AM

12.6 mi


8:21 mi


107.9 lb
149 bpm
177 bpm


68 F
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Temp and DP 68; wind of 8 mph from west; pollen very low.

First time back on the track in a while! Workout was 2x1600, 2-4x800. Went for 2x1600, 2x800, 2x200 staying conservative for the most part, but opening up on the last lap of the second 800 (split 88/82). Split 6:16, 6:07, 2:58, 2:50, 37 and 38.

Ran with/behind (in some cases way behind) big group including Laurel, Tony, Alex, Weston, David K, Jake, Lindsay, Juan, and Chris C. ahead, and Larry, David M, Jenn, Sarah, Matteo and perhaps some others near me.

Recoveries were very long - slightly over 5 minutes after the 1600s, and 2:4x after the 800s. I didn't mind too much, since this was my first workout back, and also because the length of the 1600s meant I was getting plenty of aerobic work even with the long recoveries. But still...need to be better next time. Full recovery for the 200s.

Tried the pre-race warm-up of 3:00 at HM effort; 4x30 seconds at 5K effort; 4x10 seconds at mile effort. Really liked it - felt good for workout.

Very happy with how my gait felt during this workout - the hill break was worth it. Did try too hard on the 200s, though.

Breakfast was rice, hemp powder, and Smores and salted caramel Gus - sat well.

Breathing was Advair 250/50, Qvar, and two puffs of rescue around 6:20 - breathing was good.