Got to the Olympus High track after work and warmed up for 2.75 miles. Enjoyed chatting with Andrea and Jake during the warm-up.
Track workout with 4 x 200 meters with a 200 meter recovery jog, 4 x 400 meters with a 400 meter recovery jog and a repeat of the 4 x 200 meters to end.
Times for the 200s were (rounded):
35, 34, 35, 34
Average recovery time was 56 seconds.
Went straight into 4 x 400 meters with a 400 meter recovery jog in between. After the first 400 I could no longer stay with Jake, he recovered with a 200 meter jog, I needed more time.
Times for the 400s:
74, 75, 74, 73
Average recovery jog time was 2 minutes 5 seconds.
Second round of 200s were:
35, 35, 35, 34
Average recovery time was 1 minute 7 seconds. The second set of 200s felt easier after the set of 400s, not sure if this is because I’m taking a slightly longer recovery (11 seconds longer than first set) or if my body was just grateful not to be running 400s.
This portion totaled 4 miles, 2 miles of harder running and 2 miles of recovery.
Glad to get an idea of where my fitness is, I believe with better mileage consistency and more speed sessions I will be able to reach my sub 16 minute goal. I have no illusions that it’ll be easy.
Cooled down another 2.25 miles with Jake.
Fun times and hope to get more of these in. With consistency, I think recovery times will shorten and the legs will turn over a little better.
Thanks to Jake and Andrea for making the workout enjoyable.
Total of 9 miles.
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