OK, this ought to be interesting. Literally just walked in the door from my first set of ladders. Know times and approximate paces, don't know what mileage that translated into. Lost track of laps in the park, focusing solely on minutes and pace. Let's check the Garmin and see.
Warmed up for 2.02 miles, 19 minutes. Ran a minute at 3K pace (or faster). Jogged a minute. Ran 2 minutes at 5K pace, jogged two minutes. Ran 3 minutes at 10K pace, jogged three minutes. Two more minutes at 5K, jog 2. One more minute at 3K pace, jog 1. Two more at 5K, jog 2. Finish with 3 at 10K pace. Then about 1.7 cooldown to get home.
That adds up to 2.03 miles at pace, 2.02 warmup, 1.72 cooldown, and 1.17 miles of recovery. Total 6.94 miles. Average pace 8:31 even with all the jogging. Finished in less than an hour. Efficient, but painful. A man was out walking his dogs and I jogged by him (the first time) during one of my recovery intervals. His comment was, "That looks like work." All I could muster was, "Yep." I'm thinking, you got that right, mister, it is work. Ladders are a BEAR. Hopefully a productive bear in terms of making me faster, but a bear nonetheless. | 