Coach John Ferguson, the Legend, had us doing our first mile "repeat" -- although we just did one of them. And then worked from the mile down to a half mile (800 m.) with each repeat separated by a 200 m. jog break lasting between 2 and 2.5 minutes. I set out to do something better than 52 second laps. Here are my splits:
1600 m.: 6:43 (50.375 / lap)
1400 m.: 5:56 (50.85 / lap)
1200 m.: 5:03 (50.5 / lap)
1000 m.: 4:14 (50.8 / lap)
800 m.: 3:19 (49.75 / lap)
Average per lap: 50.5 seconds.
On March 13, 2012 (still recovering from my hamstring injury), here were my splits a year ago:
8 laps: 7:01 (53 seconds per lap)
7 laps: 6:11 (53 seconds per lap)
6 laps: 5:28 (55 seconds per lap)
5 laps: 4:33 (55 seconds per lap)
4 laps: 3:37 (54 seconds per lap)
No question, again, that I've made progress. I felt strong all tonight, although there is no question that I was working to hit the target times.
Tonight's stats:
Total distance at speed: 6 km
Total distance including warm up, cool down and jog breaks: 8.6 km (in my purple Mizuno shoes)
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