3.5 miles in 20:35(5:53 p/m) started this run at the track...Ran pretty fast out trying to catch up, then cruised it back in at a half marathon effort. The tempo before the track workout. I felt very controlled and great during this run.
7x500 (400@5k effort/100@hard effort) immediately following tempo. 300 jog recovery
7x500 (400 5k effort, 100hard)
immediately following the tempo. I felt pretty good on these too. I had a hard time accomplishing the "hard" 100 at the end of each 500, but felt true to 5k effort on the 400's. I was glad that the first half of the tempo didn't come back to haunt me. I used an online metric conversion chart to convert to miles... hopefully accurate, seems so anyway.
1.41 (5:25 p/m)
1.41
1.41
1.39 (5:20p/m)
1.39
1.39
1.41
2.17 miles in 11:43 (5;23p/m pace) | 