6 x 1 mile at ~HM pace, with 400m jog recoveries.
6:41, 6:45, 6:51, 6:51, 6:49, 6:45 = 6:47 avg pace, 4:12 mins/km
I probably took about an additional 30 seconds or of stationary rest after each rep, but apart from that, went full ball. Needless to say, my legs are toast, and Im going to go exceptionally easy the next few days (feel like I could be erring on overtraining almost).
So I was kind of disappointed because I just looked up the times i have gotten doing this workout previously. I had done 4:09 avg pace for this workout last March (right before I got my foot SFx) and 4:07 min/km avg pace before Philly HM in September 2013.
BUT, I actually took almost double the recovery for each of those workouts. I did 3:30min recoveries (translating to about 800m / 0.5miles or so), rather than the 400m/0.25 miles (plus about 30 seconds). Im assuming that an extra 1-1.5 mins gives you a fair bit more time for the lactate to clear from your legs?
Hope so!
Is very hard also to not see the few seconds difference lying in the few extra pounds Im carrying around, but trying not to think about that!
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