Wednesday, September 11, 2013

3x(2k-1k) on the Speed Loop

3x(2k @ 5:50, 60-70 sec rest, 1k @ 535-540, 3:30 rest)

2.8 mile warmup
2k in 7:30, 65s rest
1k in 3:31, 3:30 rest
2k in 7:14, 65s rest
1k in 3:31, 3:30 rest
2k in 7:13, 65s rest
1k or 25s fast and 35s slow with Laurie in 3:40
1.7 mile cool down for ~ 12 miles total

You can expect to always find me on the two mile speed loop on Wednesday mornings.  It's been my standard workout place for the past couple of weeks and will continue to be so until December. 

I was slow on the first 2k because I wanted to run with Pezz and Laurie for at least a portion of their wave tempo, so I hung with them until my Garmin beeped at me to slow down for my short rest.  This workout was easy for me aerobically, but I was a little disappointed that I wasn't able to go much faster on the 1k.  I still hit the target pace that Terry had prescribed, but I wanted at least one of them to be under 3:30.  I also felt like the rest after the 1k was too long.  If I ever do this workout again, I'd love to do with 2:30-3:00 rest just to put a true test to my fitness gains.


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