Warmed up with 3 easy miles. Ran 6 X 1/2 mile repeats at 5K pace with 1/4 mile jog in between each. I haven't run faster than LT pace for quite a while so I was concerned about being able to find the right pace. Target pace was 6:00/mile (3:00 per repeat). My splits were:
| Interval | Time
| 1
| 2:55
| 2
| 2:58
| 3
| 2:51 (a little downslope)
| 4
| 2:54
| 5
| 2:56
| 6
| 3:02
|
Other than the last one, I felt really good about this workout. I came very close to throwing up at the end of the last one. I shouldn't have been that worn out at the end. Heel and calf feel better. I did tweak my left calf again when I was making a left turn during one of the repeats.
Finished with 1.75 miles very slow cool down.
Total Time: 1:09:07 (7:41/mile) | 