Today I was supposed to run a 7 mile tempo at HMP, but last week the roads were bad and I was not able to do an VO2 Max miles so I decided to do that this week and then try and do some longer tempo stuff on Saturday. 2 mile warm up: 16:01 ave pace 8:00 2:00 minute sprints, with 2 minute jogs in between 1 - 5:19 pace .38 miles 2 - 5:18 pace .38 miles 3 - 5:17 pace .38 miles 4 - 5:03 pace .40 miles I have only done this workout 2 other times, the first time we did 6 of the 2 min sprints with 2:1 mile repeats at 6:00 min pace or less after the sprints, the other time I did 4 2:00 min sprints and then did a 1 mile run in 5:56. Today I wanted to switch it up and try something else, so after the 4th sprint I jogged again for 2 miles, ave pace 8:00. Then I decided to run a 5k at MP which I would like to be between 6:25 and 6:35 depending on the course. mile 1 6:42 pace mile 2 6:16 pace mile 3 6:19 pace mile .1 40.93 seconds (6:35 pace) Total running time 19:57 I felt like the MP was easier after doing the sprints, when I have ran the 1 mile repeats after the sprints I find it to be a lot harder?? Over all I feel good about the work out, legs felt ok, left knee was a little sore but no pains through out the day:) 1 mile cool down ave pace 8:02
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