Thursday, October 13, 2011

4 x Mile @ 10km Pace

I felt a bit better tonight than last week so I was hoping to run well. We were actually supposed to run at HM pace but I decided to run at 10km pace and take a couple more seconds of rest. My goal was between 5:00 and 5:10 with 2:30 rest. Splits and rests were:

5:10 (2:31)
5:04 (2:36)
5:06 (2:36) - I got forced to lane 4 on two turns here

The workout went well but there was a lot of traffic on the track that made running in lane 1 a little difficult. I suppose working through traffic like that is good training for a race like Mayor's Cup. I started the workout with a 3 mile warm-up (21:30) and finished with a 2.2 mile cool-down (19:16) and 4 easy strides. Total = 10 miles.

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