Todays speed workout with the flyers called for 6x800. Since I just did a grueling session with Luke on Sunday, I wanted to take it easy a bit. I started out nice and slow and then started to pick up toward the end. I figured a friend of mine who always runs too hard at the beginning and dies at the end of workouts would be at about the same pace as me at the end. He was fading when we got to the 6th rep and I was primed to finish strong. We hit the first 400 in 88 and with some urging from my friend, closed in 85 for a 2:53. It was hard but not too hard. Here are the splits:
3:09 (95, 94)
3:10 (96, 94)
3:06 (95, 91)
3:00 (90, 90)
3:01 (91, 90)
2:53 (88, 85)
400 recovery between each interval. 1.5 mile warmup , 2 mile cd. 3
miles of intervals. In retrospect, I probably should have gone easier
since the muscle right above my knee has been hurting for a few days.
No comments:
Post a Comment