Ladder interval run. I did 1 min, 2 min, 3 min, 2 min, 1 min, 2 min, 3 min, 2 min, 1 min, 2 min and 3 min with active recovery between. Target paces were: 6:30, 7:00 and 7:30 for the 1 min, 2 min and 3 min sprints. my splits ended up being: 6:48, 6:59, 7:29, 7:02, 6:04, 7:01, 7:10, 7:15, 6:22, 7:18 and 7:33 Here is the comparison with the prior ladders I did: 7/15 Ladder 7/1 Ladder 5/16 Ladder Time Distance Pace Time Distance Pace Time Distance Pace 1:10 0.17 6:48 1:25 0.21 6:41 1:12 0.18 6:44 2:02 0.29 6:59 2:01 0.29 6:59 2:17 0.33 6:58 3:14 0.43 7:29 3:06 0.42 7:20 3:01 0.41 7:25 2:00 0.28 7:02 2:02 0.28 7:11 2:11 0.32 6:52 1:04 0.17 6:04 1:02 0.17 6:08 1:01 0.15 6:43 1:47 0.26 7:01 2:31 0.35 7:17 2:02 0.29 7:00 3:06 0.43 7:10 3:06 0.41 7:31 2:55 0.4 7:18 2:13 0.31 7:15 1:59 0.29 6:48 1:13 0.17 6:56 0:50 0.13 6:22 1:01 0.16 6:11 1:54 0.28 6:45 2:04 0.28 7:18 3:13 0.43 7:28 3:15 0.43 7:33 |