Decided to forego the Green mountain Tuesday hard effort with Jason, levi and George and join Nan's group for a flat speed workout this morning in preparation for the quicker quaker 5K this weekend in Lafayette. Glad I did. It was a really solid workout, with Nan and Simon leading the way on the longer intervals, and me, in usual fashion, attempting to regain my manhood and massage my ego by out sprinting them on the 1 minute intervals. It was better timing to do that workout today than doing a hard flat workout on Thursday...so I'll have to rejoin the mountain-men next week. Here were my pace splits...we did a 2 X 1,2,3,2,1 with 60-90 sec. recovery, followed by a 1,2,2,1. Pretty fast intervals, which suit me better than 4+ minute stuff where I just tend to not have as long of staying power: - Set 1 - ?, 5:25, 5:41, 5:24, 4:53 (missed the 1st split)
- Set 2 - 5:09, 5:38, 5:41, 5:31, 4:35
- Last set - 5:18, 5:49, 5:37, 5:14
All the long intervals were conveniently up hill. And the sub 5 min. pace 1 minutes were both down hill. Felt like a solid workout. I'm looking forward to seeing where my 5K time will shake out this weekend. I should be able to go under 18 minutes, not sure how far, but I think I'll go out on a 17:40-45 pace and see what I have left in the final mile. For the morning - 10.5 miles - 7:35 avg - 370' vert.
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