LONG INTERVALS: 5X4 KILOMETERS WITH 1K MODERATE-PACED REST It was a tough workout this morning. I was hoping to successfully extend the 5:11/mile pace I did on the 3k reps last week. But, I got a bad side-stitch on the last rep and really bonked pretty good. Splits: 12:48 13:01 12:46 13:26 13:47 overall pace was 5:17/mile for the reps and 5:29/mile to include the MODERATE-PACED rest. Not what I was hoping for, BUT it was 1 second per mile better than same workout in April for Ogden buildup. Considering the warmer weather this morning, we'll call it progress. PM: 5 miles easy with Denver, Jared, Taylor, and a tiny bit with Ken and Janae, avg pace 7:25/mile. |