Speed workout 5X1600 with 400m recovery jog. I did this workout on my winter course that is a 750m loop half uphill, half downhill. These were my splits: 6:37, 6:27, 6:30, 6:35, 6:30. Except for the first mile I was consistent around a 6:30 effort, the deviation is related to the start on the uphill section or on the downhill part. 2.2k warm up and up to 16.1 k as a cool down. It was a good run. |