Tuesday 10.0 miles/1:25:10/8:31 average pace
Ok, the schedule said 4 x 1200 meter repeats at 5k race pace. Using 7:20 as a goal pace (which I should realize is a little slow based on recent workouts) I hoped to complete the .75 mile intervals in 5:40. I did .25 mile recovery intervals because it seemed like a nice round number, even though the schedule called for 90 second recoveries. That seems so short anyway!
1.5 mile warm up 13:59 (9:21 average pace)
Interval I 5:18 (7:04 pace)
... recovery interval 2:14 (8:56 pace)
Interval II 5:01 (6:41 pace)
... recovery interval 2:27 (9:48 pace)
Interval III 5:05 (6:47 pace)
... recovery interval 2:24 (9:36 pace)
Interval IV 5:10 (6:53 pace)
... recovery interval 2:28 (9:52 pace)
4.5 mile cool down 40:03 (8:54 average pace)
Hooray!!!! The intervals actually felt really good. I had a little side stitch during the last two intervals but it wasn't too bad. I am so happy with this workout!! :)
I am off to Spokane, Washington for the rest of the week, so I will try to post from the hotel. If I can't I'll just have a massive catch-up post coming on Sunday.