1x2k, 1x1600, @ 5k+15s (~6:16 pace).
3x 800 @ 5k (~6:00 pace)
Cold today! At the track by 6:30, which was still near-darkness. Just as well the pace was backed off a little, as it's hard to get going in the cold and dark. Felt strong, though--goal pace was probably a bit conservative.
2k : 7:44 (goal 7:50)
1600: 6:16 (goal 6:16)
3x800: 2:58, 2:56, 2:52 (goal 3:00)
2x 1k, : 3:42, 3:47
1x 2k : 7:38
2x 1k : 3:42, 3:39
400 jog recovery, 5k pace goal.
It's finally getting cooler in the mornings--almost feels like autumn. The track was quieter, with dawn just starting to break as I got there.
Road intervals. Warm, foggy morning. Light is going quickly now; I started in the dark, but things had brightened up considerably by the time I had warmed up. I felt strong throughout, so the pace was likely a little conservative relative to goal 5k pace. No GPS watch, no idea how fast I was really going.
4 x 3min, 1min recovery
4 x 2 min, 1 min recovery
4 x 1 min, 1 min recovery
7.5 miles total.
2 x 800 : (2:52, 2:57)
2 x 1600 (6:09 oops!, 5:58)
2 x 800 (2:56, 2:51)
@ 5K pace throughout, with 400 jog recovery.
As a pacing exercise, this was an obvious fail, as I was all over the map. But I felt good about recovering strong from the third interval after messing it up. My 800s were pretty symmetric going up and coming down.
Cool early fall morning with no-one in Lane 1. Ideal conditions.
Cool, pleasant morning with some early fog.
4x1600m with 400m jog recovery, 8 miles total.
5:57, 6:05, 6:04, 6:08
I felt more limited by the neuromuscular system than the cardiovascular system today. Started to feel a bit rubbery on the last interval. As always, returning to the track is doing me some good, though. I can feel my morning jogs getting easier. Funny how even a jog seems hard if it's the fastest you ever go.
