Tue March 12th - Aerobic Capacity Intervals - 10mi

Time of day 6:00 PM
Distance 10.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Bryn Mawr, pavement loop. Easy jogging to warm-up from the store. Cooled off quite a bit, took a while to feel sharp, wind was picking up on the uphill. Workout was Mile, 2 x 1200, 2 x 800, 2 x 400. 2 min recovery between everything except the 4s (one min rest). Easy jogging on the recovery to stay warm. Goal was to start with 10K pace and cut down to 5K pace by the end. Led group two out before catching group one and finishing up the last few items with together. Turn over felt great, the initial down hill is enough to make the faster pace easy, working the uphill to hold pace is making me stronger. Easy cool down around the neighborhood before turning back to the store.

5:15
3:54
3:55
2:32
2:27
72 (downhill)
69 (uphill)
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