Today, was supposed to be hills, but I switched it up and did speed instead. (Hal says it's okay to do so). Speed workouts are not fun, but this one was not bad. I didn't mind it, because I actually felt faster than I have in a long time. I brought the Garmin out today, and set up 90 second repeats. I did 10.5 mins of easy warm up, and then did 6 repeats of 90 seconds fast (at 5K perceived pace) followed by 90 seconds recovery.
| Set | Mode | Dist (m) | Pace (/km) |
|---|---|---|---|
| 1 | speed | 355 | 4:13 |
| 1 | recover | 245 | 6:08 |
| 2 | speed | 341 | 4:24 |
| 2 | recover | 242 | 6:12 |
| 3 | speed | 400 | 3:45 |
| 3 | recover | 249 | 6:02 |
| 4 | speed | 384 | 3:54 |
| 4 | recover | 244 | 6:09 |
| 5 | speed | 369 | 4:04 |
| 5 | recover | 225 | 6:40 |
| 6 | speed | 363 | 4:08 |
| 6 | recover | 213 | 7:03 |
The speed portion equates to 2.2 km @ 4:04 /km pace (aka a 20:20 5K) I'll take it!
Gratuitous calculations made possible with numerous fun tri-tools and calculators found here, here and here.
2 comments:
Looking good. Some fast times in there. Could I smell a rematch with Ed in the 11 km in the plan?
If I could convince Ed to 90 second sprint, I might be able to hold him off. But it looks like RRFR are already promoting our rematch as an 11K duel. I'm not confident I can run 11K sub-Whitlock. Too much summer, and too much beer between now and then!
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