Workout|Thursday
Met Ken at 4:50 at Kneaders in Ogden. We dropped my car off and drove to 36th street where Riley was waiting. We ran south to Skyline which was 2.50 mile warm up.
Then we started into our workout. Plan was to hit tempo loop then start heading North to the Ogden Parkway and finish up the workout of the last 4 miles of the Ogden Marathon Course.
Workout was 6X3K with 1K active recovery. Going into the workout my plan was roughly 5:22 pace for the 3K and 6:38 pace for the active recovery.
Workout went well but the body settled in around 5:30-5:35 pace and active recovery was from 5:52 pace to where I finally figured it out towards the end and had around 6:50 pace for last set.
Here are my splits:
| Split 1 |
Split 2 |
Split 3 |
Split 4 |
Split 5 |
Split 6 |
| 3:25 |
3:22 |
3:26 |
3:28 |
3:31 |
3:24 |
| 3:28 |
3:25 |
3:29 |
3:23 |
3:35 |
3:28 |
| 3:24 |
3:32 |
3:23 |
3:34 |
3:30 |
3:31 |
| Total- 10:17 |
Total- 10:19 |
Total- 10:18 |
Total- 10:25 |
Total- 10:35 |
Total- 10:23 |
| 5:31 avg/mile |
5:32 avg/mile |
5:32 avg/mile |
5:35 avg/mile |
5:41 avg/mile |
5:34 avg/mile |
| Active Rec. 1 |
Active Rec. 2 |
Active Rec. 3 |
Active Rec. 4 |
Active Rec. 5 |
Cooldown |
| 3:39 |
3:56 |
3:55 |
4:03 |
4:15 |
1 mile |
| 5:52 avg/mile |
6:20 avg/mile |
6:20 avg/mile |
6:31 avg/mile |
6:50 avg/mile |
|
Workout distance 14.3 miles with 5:46 avg/mile.
Overall the workout went well. I faded a bit on the 5th set, felt pretty rough, headwind from the canyon and slight fatigue. Next time the workout is done I need to have more patience on the recovery portion. Went way to fast at the start which probably caused the fatigue towards the end.
Total mileage - 17.81
PM
4.21 mile shakeout
| 