Final workout

 One more workout before the New England championships.  Goal was 4x440 at about my HOPED for mile pace.  2m warm-up then 2x440 (can't do strides on the treadmill).  Decided for this workout I would keep the rest pace fast (very fast for me).  My last bunch of workouts, I'd dropped from 8 minute pace for rest to 7:30's.  For this one I got down to 7:00 pace.  Definitely not enough to really recover.  My three miles during the workout (the first being the strides replacement) were 6:27, 6:10, and 6:05.  I'm seeded at 5:25 but hoping to get under that.  I did a 5:32 in a workout last week dammit!

7:15.0 

6:57.0  2m warm-up (14:12)

           

1:29.9  440

1:45.1  440 rest

1:28.8  440

1:44.2  440 rest

           

1:20.8  440

1:44.9  440 rest

1:19.2  440

1:44.0  440 rest

1:19.3  440

1:43.2  440 rest

1:16.5  440

1:47.0  440 rest

           

6:56.9  1m warm-down

39:52.7            06:38.8