3 mile warmup, 4 x mile with about 800-1000 meter jog between (varied for me, whereas everyone else did 1000), 2 mile cooldown. Run at Olympic Oval in Kearns on the 442 meter track. The "miles" were done from the 1600 meter mark, but lane 1 was closed in a couple spots and blocked by speed-skating coaches in a few other spots, so it was already a full 1609, if not a couple meters more. Add in dodging angry other track patrons (and a zamboni on one lap) and the intervals were probably a couple seconds slow. Mine were 5:22, 5:22, 5:25, 5:24, so pretty even. While it was hard, I had 1, maaaybe 2, left in me if I had to. That said, I'm not used to doing stuff this fast, so I was pretty sore afterwards. Went skiing later in the day and it just hurt like crazy. Hah. |