Time of day 2:00 PM
Distance 6.00 mi
Shoe Air Zoom Katana Racer 3
Route Sport Backers Track
WUCD Shoe Zoom Vomero 4
Distance WU/CD 5.00 mi
Temperature 80°F
Wind Significant
Conditions Sunny and Dry
Intensity Very Hard
Overall Feeling Good
Comments Workout as follows... 3 x 1 mile @ interval pace, so 5k pace W/ 4:00 rest between each + 3 x 1000 meters @ 5k goal pace. It's been a while since I've done a good ole vo2 max workout. I've been hammering my legs the past few weeks but it's workouts like this that dictate how fit you are. I don't care if your running a 1500 or a 10k. I warmed up for 20:00 then did drills and a few strides. The other guys were doing speed stuff so I was on my own. This workout was just what I needed. I hit the miles in 4:37, 4:37, 4:40 and the K's in 2:47, 2:45, 2:46. I took 2:30 between the K's. It was a bit windy and hot so I'm very pleased with the effort. I need to take it easy the next few days since the last 4 have been quality. I don't think I'll workout again this week. Maybe a progression run on Wednesday with some strides to follow. After the workout I need 4 x 100 meter accelerations were I stride the first 50 then accelerate the second half. I need to do more of those so my legs become accustom to running fast while containing lactic acid. My form really broke down this weekend and that's something that can't occur If I want to compete at a high level. Easy 15:00 to cool down. I need to hydrate better. I could really feel it afterward.
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