Wednesday, May 28, 2014

Solo Pyramid Workout

2k @ 547 (75 sec) - 1k @525 (2min) - 600m @ 520 or faster (2min) - 600 (2min) - 600 ( 2-3min) - 1k (75sec) - 2k

3 mile warmup
2k in 5:38, 1:20 (1:15)
1k in 3:21 (2:01)
600m in 1:58 (2:03)
600m in 1:58 (1:52)
600m in 1:58 (3:01)
1k in 3:20 (1:16)
2k in 5:35, 1:19
6 miles total with rest in 38:00
3.25 mile cool down for 12.25 miles in am

4.5 miles in pm for 16.9 miles total for day

I forgot how much I absolutely LOVE speed workouts.  Somehow, even without my standard entourage of workout buddies, I was able to absolutely crush this workout...and enjoy mostly every second of it.  I love when a plan falls together.  

My paces were faster for the 2k and 1k segments at the beginning and I realized that since I had taken it out hard in the beginning that I would have to match that pace in the end.  I did just that.  I actually was quite thrilled with this workout and hope that it bodes well for my 8k this weekend in Durham.  I didn't say much on my cool down to Michelle because I don't want to jinx anything.  Plus, I need to be killing the endurance workouts at this point, so hopefully it all means a good half marathon is to come. 


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