Back on the dirt track. Saturday's workout was hard - 8x3:00 at 10K pace with 2:00 jog. Not killer, just maybe 8/10 hard.
I could have certainly done more reps, and never was at risk of going anaerobic. 1-3 were hard and I struggled with finding the pace a bit, 4-6 felt pretty easy and 7 and 8 I felt like I was losing some zip in my legs. I did this one on the track just so I could be sure I was being honest about effort level. I was aiming for 5:30 pace and hit the half mile at 2:43-2:46 for all of them.
9.5 miles total. w/u 16 min, c/d 20 min. Paces are from the Garmin, so figure +/- 2%, but they look roughly accurate with the split I eyeballed at 880 yards. All reps 3 min, recoveries 2 min.
1 - 5:26 pace HR 170 avg / 183 max
2 - 5:20 pace HR 172/180
3 - 5:28 pace HR 172/181
4 - 5:28 pace HR 172/180
5 - 5:30 pace HR 172/179
6 - 5:33 pace HR 170-179
7 - 5:33 pace HR 171-180
8 - 5:32 pace HR 171-178
Saturday night my wife and I had a rare babysitter and had a good dinner out at an Italian place we can walk to. Very nice!
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2 comments:
There's a reason you were losing zip on the last two: that's a hard-ass workout!! That said, impressive, impressive results. Again, looks promising for your sub-16 stab soon enough...
nice work out Tom!
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