Notes
Plan: 2 mile warm up, 16 x (1:00@7:05-7:10, 1:00@8:45), 1 mile cool down.
I found it was tough to get right at the 7:05-7:10 and 8:45 targets as the lap pace takes a while to find it's correct spot when you switch speeds.
But the 16 fast 1:00's averaged 7:08 and the 16 slower 1:00's averaged 8:38, so I think I accomplished what this workout was intended to do. I was pretty much going by feel since the lap pace usually takes .1 miles to adjust to a change in speed.
Left inside upper hamstring was still bothersome, but it felt like it got better and warmed up during the tempo run. Although it was a bit more sore when I got home.
UPDATE: It's actually the groin that has been bothering me. When I showed my wife where I was sore, she said that's groin muscles.
This type of workout felt pretty good where you don't slow down too much. I still had a lot in the tank, so could have kept delivering more of these repetitions. After about 4 of the fast 1:00's it started feeling pretty smooth.
I think the Garmin is more accurate recording pace for these types of workouts because I don't think it's locked into the distance having to be rounded to the hundredth of a mile.
Garmin 16 on = 7:20, 7:05, 7:18, 7:02, 7:11, 6:58, 7:01, 7:01, 6:56, 7:16, 7:12, 7:01, 7:08, 7:04, 6:59, 7:04
Garmin 16 off = 8:57, 8:58, 8:50, 8:32, 8:21, 8:42, 8:40, 8:37, 8:45, 8:30, 8:31, 8:45, 8:11, 8:26, 8:46, 8:34