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6 x (100, 200, 300, 400)

September 18, 2012 (Afternoon)

Exercise Type: Run

Comments:
Triple Bluff warm-up
6 x (100m, 200m, 300m, 400m), 100m jog rest between each, 3 min jog rest between sets. Get 1-2 seconds faster per interval each set.
1 mile cool-down

Goal: (5:40 pace) 21, 42, 1:03, 1:25

19, 40, 1:03, 1:24
20, 37, 1:00, 1:22
19, 37, 0:59, 1:24
19, 39, 0:59, 1:22
18, 37, 0:59, 1:23
18, 36, 0:57, 1:19

Pretty good workout for me! Wasn't sure going into this what to base my times off of so I decided 5:40 pace for an 8k (about 28:10 8k time) and it was pretty accurate. Started off a little faster than I should have, was very consistent in the middle sets, and had a great last set thanks to Andy pacing a little ahead of me. 200 was a consistent downhill and the 300 was mostly uphill, so my 200s were a little faster at times than I wanted and opposite for the 300s. Last two sets were tough to get through so I know I was getting a good workout. Encouraging to see a little progress, first hard workout since probably track season and I did decent. Almost back!