Warmed up a couple miles and then did 5:19 1600 3 mins rest 5:18 1600 3 mins rest 3:30 1000, was off pace and hoping I could jump back into the 2nd 1200 and hit my goal 2 mins rest 4:15 1200... oof, did not work 2 mins rest 2:38 800m 2 mins rest 2:38 800m 2 mins rest 73s 400m 2 mins rest 70s 400m Didn't track recovery but added on 30s 200m 29s 200m Added on the 200ms because the 1200ms went so poorly. It was raining and my legs have a lot of mileage in them. I thought the 1600s went well, obviously 1200s sucked, 800ms were okay, 400ms were fine, 200ms went well. Considering I'm on day 6 of 60 miles in 6 days to open up the month I can't complain too much- over 5 miles of reps at an average of 5:17 pace. I think on a good day on fresh legs I could do 3-4 mile repeats at 5:15 with 3 mins recovery. I estimate my 5k time on a track right now would be somewhere in the mid 16 minute range. I'd like to get sub 16 for the byu meet at the end of April. I think 6-7 more weeks of training and a taper could get me there. |