AM: LACTATE SHUNTS 6X(5-1-1-3)
Bryant and I met at Kneaders in Ogden in roughly 12-15 degrees to do our shunts. We warmed up 3-ish miles with strides. The workout is six sets of 5-minutes at 10-mile pace, 1-minute rest, 1-minute at 5k pace, and 3 minutes between sets.
We hit 5:03.8/mile avg for 5-min sections and 4:42.2/mile avg for 1-min sections. This was tenfold better than my shunts two weeks ago on tready (I'm more convinced than ever my tready is not calibrated correctly) and it was a few seconds per mile faster than the 3-1-1-3, so we not only extended the length, but also dropped a second or two per mile average pace. We're getting there....
PM: 5.9 miles easy, watching Vikings on tready, avg pace 7:29/mile.