Warmed up with 2.25 easy miles. Plan was to run 6X3/4 miles at 5K pace with 1/4 mile jog in between. I wasn't sure that I would be able to complete this workout. Right tibia was really sore during the warm up but loosened up and felt fine during the repeats. Here are the splits:
| Repeat | Split
| Pace/mile
| 1
| 4:31
| 6:02
| 2
| 4:28
| 5:57
| 3
| 4:35
| 6:07
| 4
| 4:28
| 5:50
| 5
| 4:36
| 6:07
| 6
| 4:25
| 5:54
| Average
| 4:31
| 6:01
|
The repeats were not as uneven as they appear. The odd numbered repeats had a slight gain in elevation and were run into a slight headwind. Even numbered were run slightly downhill. The effort was much more consistent today than it has been in the past. I felt good and in control on all of them except the 5th. I almost threw up at the end of the fifth but recovered well and felt the best during the last one. Finished with 2 miles of easy running.
Total Time: 1:13:16 (7:23/mile)
Avg HR: 156 (peaked at 180 during last repeat) | 