Tuesday 8.0 miles/1:06:04/8:16 average pace
I assigned myself a VO2 interval workout straight from my last Pfitz schedule, and I did it! I have been slacking on my speed work so it felt good to get this in.
2 miles warm up
4 X 1200 m (.75 miles) with .25 mile recoveries
Interval II- 5:17 (7:03 pace) 2:31 recovery
Interval I- 5:22 (7:09 pace) 2:23 recovery
Interval III- 5:31 (7:21 pace) 2:26 recovery
Interval IV- 5:20 (7:07 pace) 2:25 recovery
2 miles cool down
So, last time I did this I was faster, but I'm still pretty pleased. It was hard, but fun, and I'm glad I did it.
After finishing the run, we drove up to the gym for an hour of upper body weights (chest and shoulders) plus some core stuff. I'm getting used to these long evenings- I started my run at 5:00 and we didn't leave the gym till about 8:30. There's some hot tub time in there, but still.