Track
WU: 1 mile (7:34), 4x100 w/ 100 recovery (ave 20sec/100)
Core: Alternating 1-milers @ 5k and marathon pace - 1 mile @ 5k pace (5:58) w/ 400 recovery, 1 mile @ Marathon pace (6:54) w/ 400 recovery, 800 (2:56) w/ 400 recovery, 400 (1:28) w/ 400 recovery, 1 mile @ marathon pace (6:32) w/ 400 recovery, 4xstairs, and 1 mile cool down (7:40)
I was suppose to do 4x1-miler that alternated at 5k and marathon pace. When running my third mile at 5k pace I was done by the 800 mark, so I recovered, did one more 400 at 5k pace, and then finished my 4th mile at marathon pace. I'm not sure what my marathon and 5k paces really are??? That is obvious with my times being all over the place. The marathon pace laps were not that hard to do. I was surprised that I did a 6:33 for my 4th mile. I wasn't paying attention to pace, I was just running by comfort. The 5k zones were tough... that is too fast for my 5k pace.
Bike trainers in the evening with craig and heath. Spinervals dvd with 20 min extra warm up. | 