Today was my first "speed work" session as per the Advanced Marathoning book. The schedule called for 13 km (8 miles) of warm-up (!) at a relaxed pace (5:31/k. was what I was aiming for), followed by 10 repeats of 100 m. sprint/stride-outs. Here are my splits:
5:42
5:12
5:22
5:23
5:24
5:29
5:32
5:28
5:31
5:28
5:28
5:31
5:29
My 100 m. stride-outs were each about 18 or 19 seconds, with a break of between 1:20 and 1:30 seconds.
The total distance, including stride-outs and jog-backs was 15.3 kilometres.
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