The schedule called for 5X600 but I decided to bump this up to 5X800 again with 1/4 mile jog in between each. Warmed up with 2.25 miles of easy running and my legs felt heavy. I was targeting 6:00/mile pace and plugged the course into Sasha's Course Tool to get an idea of what the real pace would be. According to the tool, the first repeat should come in around 3:05 and the remaining repeats should be around 2:55. These time are consistent with times that I have run in the past.
| Repeat | Split
| Pace/Mile
| 1
| 3:01
| 6:02
| 2
| 2:55
| 5:50
| 3
| 2:57
| 5:54
| 4
| 2:57
| 5:54
| 5
| 2:47
| 5:34
| Average
| 2:55
| 5:51
|
I felt surprisingly good during the repeats. I was able to run relatively smooth and felt comfortable. I pushed the pace a little during the last repeat but I wasn't killing myself. I probably should have added a couple of repeats at the end. Finished by running 3.25 miles to cool down. Counted my stride rate during the cool down and it was 172. I felt as though I was turning over a little quicker than normal since I was counting. I think that my stride rate is actually a little slower than that. This is something that I am going to keep an eye on. I need to focus on a quicker turnover.
Total Time: 1:07:47 (7:32/mile)
Avg HR: 154 (peaked at 177 during repeats) | 