Workout day I ran 2 miles warmup then ran 2 at Tinman tempo pace (6:19 for both). I was hot an tired by that point, but had to do the workout. My goal was 5:40 pace for 1000m. I started out with Paul and that was a mistake. He was back to normal Paul shape, in other words, out of my league shape. I went: 3:23 (5:21) 181 max
3:26 (5:26) 185 max
3:36 (didn't even try and stay with him this one) (5:44) 184 max
3:31 (felt better due to a drink break before this one) (5:37) 185 max
3:37 (dying) (5:48) 184 max
3:31 (kicked the last 100m) 5:36) 185 max
So other than the VO2max stuff I did with Paul, I was able to settle into ~5:40 pace for the repeats. They were tough. It messed with my stomach and I was hungry/tired/thirsty for the few miles we ran after. I was grateful for the slow pace. It was a rough workout. Paul did awesome, I did ok, and Jon really had a bad day.
13 miles total T-1:37:35 (7:30) 158 ave
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