Run warm up/down 34:00 [2] 4.4 mi (7:44 / mi)
shoes: Reebok Bobby Curtis
To the track. Got started slightly late, but got there OK.
Plyometrics 7:00 [2]
shoes: Reebok Bobby Curtis
The basics.
Run warm up/down 4:00 0.5 mi (8:00 / mi)
shoes: Reebok Bobby Curtis
Strides
Run intervals 30:13 4.23 mi (7:09 / mi)
shoes: Reebok Bobby Curtis
Mini death spiral workout. A fair bit of wind. No track work in two weeks, so I wasn't sure what would happen. Thin crowd, too.
1600 @ 5-8K pace
800 @ 3-5K pace
400 @ mile-3K pace
400 @ mile
800 @ 3K pace
1600 @ 5K pace
400 rest after the 1600, otherwise 200 rest.
533
308
241
154
115
200
113
201
243
204
541
Average laps:
83.25
80.50
75
73
81.50
85.25
Simple average of 79.75, weighted average of 81.86
OK on the 400s, but the rest seemed slightly slow. But, in retrospect, not too bad.
Run warm up/down 35:00 [2] 4.4 mi (7:57 / mi)
shoes: Reebok Bobby Curtis
Easy on the way home. Felt tired. Had my headlamp.