Tonight Dave Dunham served up an interesting workout - 2 mile / 1 mile / 2 mile with 800m rest between sets. The 2 mile efforts were at HM pace and the 1 mile was at 10km pace. My legs were still a bit tired from the weekend but I definitely felt better than I did on a daily basis just a month ago. I started with a 2.5 mile warm up and some strides. Times and splits were:
2 mile: 5:20/5:17 = 10:37 (5:05 rest)
1 mile: 4:58 (5:02 rest)
2 mile: 5:20/5:25 = 10:45
I felt good for the first two efforts (the mile was surprisingly easy) and the first 1.5 miles of the last effort but had to scale back a bit for the last 800m because I was getting dehydrated and my arms were tying up a bit. Overall it was a really good workout. I wrapped up with a 1.5 mile cool down and 4 barefoot strides on the grass. Total = 10 miles.
2 mile: 5:20/5:17 = 10:37 (5:05 rest)
1 mile: 4:58 (5:02 rest)
2 mile: 5:20/5:25 = 10:45
I felt good for the first two efforts (the mile was surprisingly easy) and the first 1.5 miles of the last effort but had to scale back a bit for the last 800m because I was getting dehydrated and my arms were tying up a bit. Overall it was a really good workout. I wrapped up with a 1.5 mile cool down and 4 barefoot strides on the grass. Total = 10 miles.
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