Thursday, September 25, 2008

3-Mile Tempos

In the past weeks of training I ran my key workouts (intervals, tempo, & MP workout) on Tuesdays and Fridays with the long run on Sundays. I decided to modify this week's schedule to Tuesday, Thursday and Saturday due to my scheduled road trip to Germany on Sunday. Tuesday's workout was longer intervals of 1K, 1200, 1K, 1200, & 1K with 200m recovery. My legs felt flat for the most part but I still managed a decent speed session. Splits were 3:12, 3:51, 3:10, 3:48, and 3:04 respectively.

Today's workout (2 x 3-mile tempo) was much better. It is the same workout I did three weeks ago, in which I averaged 5:33 & 5:28 for the 3-milers. This time around I was aiming to average 5:28 for both 3-milers. Not sure if I was just having a good day or if there was a slight improvement in fitness over the last few weeks (hopefully the latter) because I would have had to slow the pace a bit to average 5:28 pace. I finish the 3-mile tempos in 16:14 (5:25 pace) and 16:04 (5:21 pace). I was a bit inconsistent in the mile splits of the first tempo - 5:27, 5:20, & 5:27. The 2nd tempo was more even paced with mile splits at 5:19, 5:22, & 5:23. Here's the comparison of the 5-Sep workout with today's.

05-SEP: 16:38 (5:31, 5:33, 5:34); 16:24 (5:26, 5:31, 5:27)
25-SEP: 16:14 (5:27, 5:20, 5:27); 16:04 (5:19, 5:22, 5:23)

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