Time of day 6:30 PM
Distance 9.00 mi
Shoe Adizero 3.51.1 (Bl/rd)
Comments Temple Track after long day manual labor.
Need some quick stuff to prepare for Ultimate Runner 2013
2 mile warm-up, 2 x 600 (800 recovery), 3 x 400 (400 recovery), 4 x 300 (400 recovery), 6 x 200 (200 recovery), 1 mile cool down. Active Recovery=8min mile pace.
Legs surprised me today in flats. cranking some good turnover already. Feeling strong in the final stretch of each itnerval, holding form. Goal pace was 68 for everything except the 200s at slightly faster. Everything was ahead of pace. If only I could train myself to handle the 115 degree NC weather coming this June.
1:40, 1:42
66, 63 (flat), 65
47, 49, 47, 48
30, 31, 30, 30 , 30, 30
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