Friday, August 21, 2009

21 August

The middle of the week here in Holland was very warm compared to the normal summer. Temps reached low to mid-90s on Wednesday and Thursday. Today was a whole lot better with the high only peaking at 75 degrees. It made for a good workout on the track. I did 10 x 1K tempo intervals with 200m easy for recovery. I was initially shooting for 3:22-3:25/km because the legs were feeling a little tired from a combination of Sunday's race and the last three days at 11 miles including a fartlek, 15 and 14 miles. But when I went through the first couple 1k repeats in 3:21 feeling comfortable and steady, I decided to just continue on with the pace. The 10 x 1k splits were 3:21, :21, :21, :19, :20, :20, :20, :19, :19, and 3:18. I think the pace was perfect because I finished the workout feeling like I could have knocked a few more. Tomorrow will be an easy short run and Sunday a long steady 24-miler.

Today: 13.5M including 10 x 1k w/ 200m recovery.
Thur: AM - 5M @ 7:04 pace; PM - 9M @ 6:52 pace
Wed: AM - 5M @ 7:00 pace; PM - 10.2M @ 6:43 pace
Tues: 11M @ 6:55 pace including 10 x :30 w/ 1' easy

1 comment:

Michael said...

Wow, fantastic w/o. I'd be happy with just five of those. Keep up the good work!