Workout

 

Decided that if I want to try to keep Danny V in sight this weekend at the XC race (with him running under 39 for 10k last week) I better get back to the treadmill for another workout.

 

My goal was to do ¼, ¼, mile, mile with ¼, ¼, and ½ for rest, with the quarters at 90 seconds or and the first mile just under 6 and the second mile “faster than that”.  A lot would depend on how I felt during the first mile.  I did 2 miles warm-up (15:09 – 7:42/7:26) that felt pretty good although the fitness center was hot and they have no shades so the readout on the treadmill was really hard to read.  It takes a few seconds to get the tread up to speed as increase the tempo but the quarters were 1:29.1 and 1:30.0 with rest of 1:44 & 1:48 (which is a bit quick but not “crazy quick”).  Then into the first mile, starting out at 6:00 pace and stepping down at 400, 600, 800, 1000, 1200 for splits of 1:30.0, 1:29.5, 1:27.8, 1:25.4 for a 5:52.7 which felt a lot better than expected.  A quickish rest of 3:41 for 880 and I was into the mile.  I stepped down every 200 meters from the start and the last 600 I upped the tempo every 100 meters.  It went pretty well with splits of 1:29.9, 1:27.1, 1:26.2, 1:22.2 for a 5:45.4.  I finished with a quickish warm-down ½ mile in 3:30 for a total of 6 miles in 40:31.  Seemed like a step in the right direction!

 

0:40:31
02:08.5
01:57.3
01:55.3
01:41.8	07:42.9
01:55.9
01:54.2
01:55.1
01:41.3	07:26.5	15:09.4
01:29.1
01:43.9
01:30.0
01:48.2
01:30.0
01:29.5
01:27.8
01:25.4	05:52.7
02:07.4
01:33.6	03:41.0
01:29.9
01:27.1
01:26.2
01:22.2	05:45.4
01:59.0
01:31.1	03:30.1