Dome workout

Dome workout #6

Well we’ve passed the half-way mark on the indoor track workouts, but the second half will be hit or miss for me. With a three race weekend this coming week and DH Jones 10 mile the following week I’ll probably just go to the track and run easy for those two weeks. Dan will miss the week after that with the big 50k US champs race so I may close out the season with a couple of workouts on my own. Time will tell.

Last night I felt a lot better than the week before, racing shorter (and off-road) on Sunday left me much less beat up and a little less exhausted. One more big mileage week then I’ll drop down for the 10 mile race.

Rest for this workout (as with all of them) is always hard to figure out with the track being 307 meters. Hence our rest after the ¾ was a bit short and the rest after the ½ was a bit long. The 73.5 ¼ was the fastest Dan or I have run this year.

Dome	1600/1200/800/400/400/400	with Dan
Interval	Rest	2/12/2013	Laps rest	Dist rest
5:22.6	03:12		1.8	552.6
4:02.3	01:57		1.1	337.7
2:38.2	02:24		1.4	429.8
1:16.5	01:19		0.7	214.9
1:16.2	01:14		0.7	214.9
1:13.5	01:46		0.9	276.3
15:49.3	11:52	Week 6	6.6	2026.2