AM - 18 miles. LT Shuffle: 8 x 5/1 minute efforts. Average pace was 5:02/mile for the 5 minute efforts and 4:52/mile for the 1 minute efforts. 6:08/mile average for the entire run.
FLAT this morning. I could tell from the first one-minute effort. I did this same workout a few weeks ago (March 25) faster (although I blew up at the end of that one). I just didn't have any pop in my legs (obvious on the 1 minute portions), which is almost definitely because I did this too close to the Monday evening 400s. I have a (stupid) work trip in the middle of next week to New Jersey, so I shuffled a few things in my workout schedule to avoid having to do a harder workout while I'm there. The downside is that I did today's session on tired legs. The upside is that I kept it at true threshold and completed the full workout at a consistent effort level without trying to match the last time I did this and destroying myself in the process.
Splits:
|
5 minute segment
(pace)
|
1 minute segment
(pace)
|
|
5:03
|
4:50
|
|
5:02
|
4:51
|
|
5:00
|
4:54
|
|
5:04
|
4:50
|
|
5:01
|
4:54
|
|
5:02
|
4:57
|
|
5:00
|
4:54
|
|
5:02
|
4:46
|
PM - 4 miles.
| 
