8/1/2016 – 6 AM run, 3.3 miles warm up, 3 x (600 meters at 6:40 pace, 400 meters at 6:30 pace, 200 meters 6:20 pace, 3 min rest between intervals) with 5 min rest between sets, 3.3 mile cool down.
My first speed intervals of the season, and I ran it barefoot on a high school track. The track itself was made of asphalt and a bit tough for my barefoot. So I took advantage of the in field artificial turf as much as possible.
My actual time versus the target were as follows:
|Set||600 m||400 m||200 m|
|target pace equivalent||2:30||1:40||0:48|
I am pleased with the outcomes but am a bit surprised that it took over two hours to complete the entire workout. In the past, for the sake of getting to the office on-time, I always rushed my morning workouts. Which meant quality of the workout gave way to expediency most of the time. A real compromise.
Glad I don’t have to do that anymore.