Notes
Wednesday: 2 miles warm-up with 2x30s strides; 10x2:00 on/off, 1 mile cooldown. Start the fast portion around 7:15 and work down to just under or right at 7:00 pace.
Forgot to do the 2x30s in the warm up.
Ran these with the Fast Twitch. These shoes are really feeling good, no issues going nearly 8 miles in them. Maybe they are the shoes to use for Tom King.
The odd numbered fast intervals were slightly down hill with the wind and the even numbered fast intervals were slightly up hill into the wind. So that is why most of the odd numbered intervals were 6:40 pace and the even numbered ones 7:09.
The fast intervals averaged 6:56, which is pretty close to last Saturday's 5K time trial pace.
The Garmin buzzed at the end to tell me it calculated a new VO2 max of 50 and now predicts 20:50 5K and sub 3:20 marathon. We'll have to wait and see about those times.