While tonight called for a particular speed session, I did a slightly different one with the gang.
We did 0.8 of a mile (a lap of the soccer fields) as a warmup, then 3 sides of the field interval (0.5 of a mile) with the last side as recovery (0.3 miles) – which we repeated 4 times, finished off with a couple of miles cooldown.
It was a great run, I really enjoyed it – except of everyone that turned up tonight, only 3 of us did the speed work, and it would have been great if someone faster than me was part of the group, to help push me even harder.
All in all a great workout
|
Split
|
Time
|
Miles Distance
|
Average Pace
|
|---|
| Warmup | 7:29.8 | 0.80 | 9:21 |
| Interval | 3:19.9 | 0.51 | 6:30 |
| Recovery | 3:53.2 | 0.34 | 11:24 |
| Interval | 3:20.0 | 0.51 | 6:30 |
| Recovery | 4:23.3 | 0.36 | 12:08 |
| Interval | 3:13.1 | 0.51 | 6:22 |
| Recovery | 5:39.5 | 0.38 | 14:58 |
| Interval | 3:17.4 | 0.52 | 6:23 |
| Recovery | 3:34.8 | 0.22 | 16:10 |
| Cooldown | 9:45.2 | 1.00 | 9:45 |
| Cooldown | 8:04.5 | 0.82 | 9:53 |
| Cooldown | 7:19.4 | 0.56 | 13:01 |
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