Wednesday's Plan
4-6 x 400 with 200 recovery
3 x 200 with 200 recovery
20-30 min warm up/cool down
Out early to complete the workout. I ended up with a 22 min warm up at a pretty slow pace (10 min miles) with my good friend who is kind enough to meet me to make sure we run, but due to pace differences, we usually just warm up together. It was nice having a much easier warm up than last Wednesday and I felt fresher going into the work out. I opted for road vs. track due to lighting and there is a fairly flat section that makes it easy to do 1/2 mile loops about 2 miles from my house.
Repeat splits with mileage:
800: 3:32 (.51) 3:40 (.52) 3:35 (.51) 3:34 (.51)
200: 1:00 (oops...), 55, 54 - slower than last week, but I also think a little longer since I was on the road.
I did not look at the run calculator this time and just went by effort. I have no idea what I should have run, other than I feel pretty good about these splits. Not a true Yasso work out, but close and I am pleased with these times. I opted for just 4 because I have a 5K on Saturday sandwiched in my long run and that will give me plenty of speed this week.
Cool down for 21 min.
Total time 1:21:17 / 8.55 miles / 8:27 avg pace
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