The plan today was to do 3 sets of quarter mile repeats with a quarter mile recover between each repeat... I wasn't sure what to expect. I just tried to do each one better than previous one. I started with a 2 mile warm up out past Mini GU and then I started in and they went like this. Set 1
1 .25 1.39 (6:38) recovery 2:07 okay. 2. .25 1:45 (6:48) 2:12 could have been better. Set 2
I then did a half mile recovery between the set 1. .25 1:35 (6:18) 2:10 way better. 2. .25 1:42 (6:51) 2:15 not as good but this was into the wind and slightly uphill. No half mile recovery between these just kept going...
Set 3 1 .25 1:38 (6:33) 2:24 better, this was uphill and head wind. 2 .25 1:35 (6:20) 2:15 better. 3. .25 1:35 (6:22) 2:22 I felt like one more so I went for it. I was real happy with the last three, they were pretty consistent... I then cooled down for 2 miles on the way back to the house. My average pace was 8:16 with my total time at 1:07:16, I forgot my HR monitor so no info on that. I feel pretty good about this its the first real speed workout I've down for a while, it was beautiful day out that's for sure. See ya tomorrow.
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