Running intervals 30:00 [3] 5.6 km (5:21 / km)
shoes: 200712 NB Absorb EX 11.5
CSU track training, put on by Alexei. The exercise consisted of 800 on, 400 off with the added component that during the last 200m of the 800, you had to look at a map and observe the elevation profile of a leg and definitively state whether control (n+1) was higher or lower than control n.
I should have warmed up, but I started on the 800s directly. My legs were:
1st 800: 3:34 1st 400: 2:18
2nd 800: 3:09 2nd 400: 216
3rd 800: 2:59 3rd 400: 2:43
4th 800: 2:52 4th 400: 3:01
My pace on the 800s was monotonically decreasing, which was my goal, but I didn't have a good sense for how hard I should push at the beginning. I need to do a time trial for a mile and some other measures to come up with an appropriate vdot.
I ran 2x100 m strides, completing a 400 at a slow pace each time, and then stretched a bit.