speedwork today, plan kept changing between mile repeats and 1000s. decided on mile repeats before starting, but the workout morphed into a mix of things, probably cuz of the heat 90+ then the wind started hitting from a thunderstorm. either way, it wa snice just to work on some speed. did a 1.4 mile warmup then did the following repeats:
1 mile = 5:28.2
-- 4 min jog recovery
800 - 2:50ish
--3 min recovery
1000- 3:31.8
-- 2:10 recovery
1000 - 3:28.7 (5:39 pace)
-- 2:20 recovery
300 - 1:01, kind of a false start, stopped abruptly, meant to go 1k but just ran out of gas early
1:28 recovery
1000 - 3:34.5
2.75 cooldown
all told, I did 1600, 800, 3x1000 and a random 300 for about 5.6k so of speedwork, best part of the workout was the opening 5:28 mile, felt pretty strong, 9.5 total on the day in 6:41 avg
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