66F, 86%. Last workout of the 3-week minicycle was 10k pace. For my 10k workouts, I'm using a McMillan progression until I can do a 3 x 2-mile. This workout was the first step, a 6 x 1600m, 600 active recovery. Usually when I do a 6 x 1, it's at LT with 400m recovery; McMillan says to take 3-4 minutes recovery so I chose 600m which ended up being just over 3 minutes. Even with that much recovery, which seems like a lot (don't recall ever taking this much), I knew my predicted 10k pace (5:58) would be a little too much to ask so I thought I'd start around 15k and work my way down to a 10k rep. Amazingly it went exactly as I planned...scary.
Avg rep was 6:02.8. Splits were 6:05.8, 6:04.6, 6:03.9, 6:02.8, 6:01.3, 5:58.5.
The last 2 were tough. On the last one I was right at 3:00 at the 800, and already really hurting. But I pushed up the effort. The taller weeds in the football field turned into giant caterpillars that started singing White Rabbit by Jefferson Airplane. Is that "deep threshold," Jason? Maybe I get it now. Anyway, made it under 6.
Very successful 3 weeks - I went 6 for 6 on my workouts (almost unheard of, for me). I'll take several easy days now and start over again next week.
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